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Metabolic makeover! Boost your fitness, beat flab and fatigue

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a healthy start contents

Contents August-September 2016

Food + nutrition 40 The power of three Meet the Medicinal Chef Dale Pinnock.

46 Nutrition to go-go When you’re busy, it can seem daunting to eat healthily. Try these strategies.

48 In the kitchen with ... Teresa Cutter.

50 Industry insights When buying organic, ensure it is certiied.

52 Issue

Health

Iron is essential for healthy blood and energy – but you can have too much of a good thing.

10 Rev up your fitness! Ditch lab and fatigue for good.

56 Nourish me Our favourite new, natural, healthy foods.

16 Meet Deb Hutton She reveals her passion for wellness.

54 In the news

22 Balancing act

Those tiny leaves on trendy chefs’ creations are more than just a pretty face.

Are you at risk of oestrogen dominance?

58 Nutrition notes

24 Not so sweet

News, expert tips, and recipes.

Get your blood sugar levels steady again.

25 Issue Alcohol: the good, the bad, and the ugly.

26 Acupuncture secrets 28 Hormone helpers Painful breasts, period pain, mood swings?

30 Banish the black dog Thankfully, natural medicine can help to counter depression.

34 In the news We shine a spotlight on Lyme disease.

News, expert tips, health products, and the latest information.

Australian Organic Awareness Month Special A celebration of Australian Certiied Organic products, showcasing top organic skincare, wine, food, and homecare products, in conjunction with our sponsor Australian Certiied Organic to support and promote Australian Organic Awareness Month this September.

We reveal ive surprising beneits.

36 Health check

❃ Special

Like us on Facebook, for your chance to win heaps of fab natural health and beauty prizes! www.facebook.com/NatureAndHealth

natureandhealth.com.au | 3 | August-September 2016


a healthy start contents

Mind + spirit

Organic living

60 Desk yoga

76 Hipper than hippie

These simple stretches help you to keep moving, even when you’re stuck at a desk.

Going green is no longer the domain of the brown rice and sandals brigade.

62 Hit the road, Jack

78 Issue

Do you know the key steps to escape an abusive relationship?

Is glass the good guy and plastic the villain? Planet Ark says it’s not that simple.

64 Connections

80 Eco style

News, expert tips, inspiration, and the latest information.

There’s a new breed of fashion designers who care for both style and the planet.

Natural beauty 66 Look good Chemical cocktail? What you put on your skin can end up in other organs, too.

68 Skin health Psoriasis is a stubborn, recurrent condition; thankfully, TCM offers real hope.

❃ On the cover 10 26 30 60 22 68 52 28

Metabolic makeover! Acupuncture secrets Depression De-stress at your desk Oestrogen dominance Psoriasis Iron overload Haywire hormones?

70 In the news Balneotherapy is relaxing; but it is also a powerful treatment for skin problems.

72 Pamper me Our favourite new and natural beauty and lifestyle treats.

74 Natural beauty News, expert tips, product picks, and the latest information.

Regulars 06 08 81 21

Editor’s letter Letters This is the month to … Subscribe today!

Cover image: Thinkstock

Subscribe today! Turn to page 21 to get your hands on this month’s great offer! natureandhealth.com.au | 4 | August-September 2016


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a healthy start editorial

Editor Pamela Allardice editor@natureandhealth.com.au National Sales Manager Lynda Prince Tel: (02) 9213 8244 lyndaprince@yaffa.com.au Contributing Editors Nichola Suzanne Bedos BA MA (Counselling), Jane Carstens RN, Dr Mary Casey, Flo Fenton, Dominique Finney ND, Hedley Galt, Laura Greaves, Jennifer Harbottle, Nicola Howell ND, Aimee Christine Hughes ND, Helene Larson, Kylie Daniel ND, Tamra Mercieca, Louise O’Connor ND, Rosemary Ann Ogilvie, Dr Fay Paxton, Melanie Rivers Dip Nut., Tamara Skok ND, Nina Stephenson ND, Jayne Tancred ND, Lynda Wharton BA ND D.Ac, Beth Wicks, Charmaine Yabsley Advertising Production Kristal Young Tel: (02) 9213 8301 Fax: (02) 9281 2750 kristalyoung@yaffa.com.au All mail: GPO Box 606, Sydney NSW 2001, Australia.

SUBSCRIPTIONS WWW.GREATMAGAZINES.COM.AU FREECALL: 1800 807 760 EMAIL: subscriptions@yaffa.com.au SUBSCRIPTION RATES 1 year/7 issues $55 2 years/14 issues $99 3 years/21 issues $132 1 year (overseas) New Zealand $A65 Asia $A75 Rest of world $A90 Marketing Manager Chris Hamilton Marketing Executive Jasmine Gale Customer Service Manager Martin Phillpott Publisher Helen Davies Production Director Matthew Gunn Art Director Ana Maria Heraud Studio Manager Lauren Esdaile Designer Stéphanie Blandin De Chalain Nature & Health is published by Yaffa Media Pty Ltd ABN 54 002 699 354. 17-21 Bellevue Street Surry Hills, NSW 2010 Australia. Tel: (02) 9281 2333 Fax: (02) 9281 2750

Rocks and hard places A

RE you a rock? That’s the sort of person that other people depend on, and who, because they are usually also conscientious, helpful, polite and diligent, often ends up doing too much for friends and family, in work and in life, leaving little left over for themselves – so much so that they can make themselves sick. Learning to say no is a lesson that many Rocks only learn the hard way. But contrary to what they might expect when they do, Rocks ind that speaking up for themselves, expressing their feelings more directly and setting boundaries does not let other people down at all, nor does it make them think less of you. Paying closer attention to our needs and feelings – and fostering a mental and physical environment that promotes self-nurturing – can help us to better understand ourselves. So, with so much going on around you, I hope all you Rocks out there will carve out time for little acts of replenishment that help you to see the bigger picture and find balance in your busy days. Allow yourself to really feel what you need , and then prioritise those needs – our articles “Healthy eating strategies for time-poor people” (page 46), “Desk yoga” (page 60), “Healing a broken heart” (page 27), “21 tips to rev up your fitness” (page 10), and our exclusive interview with the delightful Deborah Hutton (page 16) about her business called - what else?! - Balance, are all great places to start. “Me time” isn’t selfish – it’s good for the soul. What is your favourite way to find “me time”? Tell me at editor@natureandhealth.com. au, and you could win a year’s subscription.

Copyright ©2016 by Yaffa Media. All rights reserved. Distributed to newsstands by Gordon & Gotch.

Pamela Allardice – Editor

ISSN 0815-7006 The opinions expressed by authors do not necessarily relect the policy of Yaffa Media. All material in this magazine is provided for information only and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine; instead, appropriate health professionals should be consulted. Writer’s guidelines available on request. Unsolicited manuscripts will only be returned if accompanied by a stamped and self-addressed envelope.

P.S. Get in touch! Like and follow us on Facebook, Instagram, and Twitter, and be in the running for our fabulous giveaways; or email us at editor@natureandhealth.com.au P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage www.natureandhealth.com.au to subscribe and start getting healthier. natureandhealth.com.au | 6 | August-September 2016


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a healthy start letters

Letters What you have to say about being your own beauty therapist, foraging fun, and how much you love us (aww, shucks).

❃ What’s worked for you? Our readers share their top tips and ideas

Minty cure I used to get regular tension headaches; now I rub peppermint oil into my temples at the irst twinge – it works! Meatless Mama, via Facebook

Better with bitters Chinese medicine teaches that you can counter sugar cravings with bitters, like endive and radicchio. Vonnie Freden, via e-mail

Yoghurt mask I use natural, unsweetened yoghurt as a face mask – it helps rebalance my oily skin and keeps pimples at bay. Brenda Funshon, via Facebook

Top letter: D-I-Y fun As a girl, my mum used to call me and my sister “the little witches” because we were always making up concoctions like mashed avocado face masks. I just wanted to say I appreciate your print and online articles about making your own beauty products – it’s not only fun , I think it’s important to be able to reclaim the use of our hands and minds as primary tools. Emma Lomb, via e-mail Emma wins this amazing prize pack from Australia’s leading certiier Australian Organic, in celebration of Australian Organic Awareness Month happening throughout September. The prize pack is valued at over $250.00 and is chockfull of certiied organic goodies. For more information on Australian Organic jump onto www.austorganic.com *Prize pack may difer slightly from image.

Jumping for joy I enjoyed tennis when younger, but arthritis and a long spell nursing my husband saw me give up exercise (too painful). A friend subscribed me to your magazine after my husband died, and you have been my saving grace. I have signed up for water yoga (much easier on the joints) and meditation classes (peace of mind) – thanks to you, there’s life in this ‘golden oldie’ yet! Joan Leslie, via e-mail

A lovely bouquet Congratulations on producing such a fine and long-lasting magazine. I so like sitting down with a fresh new issue and reading through every story for the first time, and I enjoy dipping into old issues – even though I’ve read them, I always find something new. Audrey Ratascjacek, Burnside, Adelaide

fan, and I am considering going vegan, plus I loved the info on Chinese herbs for preventing colds and the article on magic therapy – I am going to sign up for a class! Kim Parsens, via e-mail

Foraging fun It started as a fondness for adding edible flowers to salads, but now I admit to a full-blown obsession with bushfood foraging, for everything from edible weeds to wild mushrooms, thanks to a course I did with Australian Survival Instructors – recommended for anyone else who loves the great Aussie bush! Vicky Steven, Cofs Harbour, NSW

Ayurvedic insights I enjoyed the “Dosha diets” article very much, and it would appear that I am a Kapha. I decided to follow the advice about waking at 6 a.m. and practising deep breathing exercises and also focusing on plant protein, rather than meat – I can’t believe the difference this has made to my energy levels! Henrietta Kraag, via e-mail Got something to say? Chat to us on Facebook at www.facebook.com/NatureAndHealth Tweet us at www.twitter.com/nature_health

Lots on offer I have just picked up my second copy of Nature & Health, and I wanted to thank you for such an exceptional range of stories – I was interested in everything! The interview with Vegie Head was great as I am a major

Follow us on Instagram at www.instagram.com/nature_and_health Send an email to editor@natureandhealth.com.au

natureandhealth.com.au | 8 | August-September 2016


health look and feel fitter

Rev up

Charmaine Yabsley gets the scoop from top itness experts on how to take your workout up a notch, and ditch lab and fatigue for good.

your fitness!

1. Reward your muscles “The most common form of self-massage, foam rolling has become increasingly popular among gym-goers and health enthusiasts,” says exercise physiologist Jono Freeman. “Based on a scientiic principle known as autogenic inhibition relex, it’s the sudden relaxation of a muscle after a high magnitude of tension. While stretching will improve the length of a muscle, foam rolling works to adjust the muscle’s tone by releasing connective tissue and deep trigger points that afect how that muscle functions. Rolling prior to training increases lexibility, while doing it after helps blood low for recovery and reduces muscle soreness the next day.”

2. Jump! “Trampoline itness is not only fun, but it’s so efective that even NASA has declared it among the most eicient forms of exercise,” says Skyit’s Emily Steele. “Participants can burn up to 500 calories in a single 30-minute class, and because trampoline beds absorb up to 80 percent of the impact on joints, it’s a great exercise for people with joint injuries or who are overweight.”

3. Eat fat “One of the best-kept secrets for increasing energy and stamina for a workout is eating fat,” says nutritionist Christine Cronau. “Not just

‘good’ fats from avocadoes and nuts, but also real old-fashioned fats, such as butter, coconut oil, and egg yolks. Is fat higher in calories? Absolutely. Fat has twice the calories of protein and carbohydrate. It has twice the calories of sugar. That is why many low-fat foods are loaded with sugar! But diferent calories act diferently in the body: some promote fat storage, and some don’t. And sugar and carbohydrates, even though they are lower in calories, are the most likely to cause fat storage. This is because we can only use or store a small amount of glucose - just 500g of glycogen, our stored form of glucose - at any one time. And if we consume more than we can use or store, then we generally have to store it as fat.”

4. Go for the whole “Supplements composed of synthetic materials or highly reined extracts deliver what’s on the label - but nothing more,” says nutritional advisor Dr Jaroslav Boublik. “Whole foodbased supplements, however, take advantage of nature’s wisdom and millennia of co-evolution. For someone who does not have time to get all their requirements from their diet, these products represent a quantum leap in efectiveness, delivering not just the target nutrients but all the enzymes, cofactors and phytonutrients that would normally be found in the food sources.”

natureandhealth.com.au | 10 | August-September 2016


natureandhealth.com.au | 11 | August-September 2016


health look and feel fitter

❃ Meet the experts

Exercise Physiologist Jono Freeman is the author of “The Complete Guide to Foam Rolling”. Emily Steele is a Skyit National Fitness Coordinator. www. skyzone.com.au Christine Cronau is a nutritionist, speaker and author. www. christinecronau. com.au Dr Jaroslav Boublik is nutritional advisor to Olympic athletes and developer of Activated Nutrients. www. activatednutrients.com Peta Serras is a Pilates instructor and lifestyle blogger. www. professionalbabe.com Anthea Amore is a vegan chef, yoga teacher and author. www.organic passioncatering.com Health and wellness expert Ali Cavill is the owner of Fit Fantastic. www.itfantastic. webstarts.com Shura Ford is a registered acupuncturist and herbalist. www. fordwellnessgroup. com.au Sally Lynch is a running technique specialist and Athletics Australia coach. www.letsrun. com.au Bee Smith is the founder of The Game Changer 10-week lifestyle program. www.beesmithit.com

5. Boost your back flexibility

9. Try TCM

“A standing roll-down is the perfect exercise to stretch your hamstrings, glutes, and back,” says Pilates instructor Peta Serras. “Stand with your back against the wall and your feet hip-distance apart and away from the wall. Begin to peel your spine of the wall one vertebrae at a time until you are fully relaxed over your legs. Hold at the bottom for a moment before rolling back up. This exercise gives you feedback on what part of your back is the tightest; you’ll feel a big section come of where you are tight. Repeat morning and night.”

“Chinese medicine has its foundations in preventive medicine, and it can certainly enhance itness,” says acupuncturist and herbalist Shura Ford. “I use acupuncture and Chinese herbal remedies with clients to increase energy and stamina as well as for goal-setting, to improve their motivation and willpower. These treatments are especially helpful when clients are stepping up itness training or returning to training after a period of downtime. Acupuncture is also great for providing strength and stability to muscles and joints and so enabling eicient, injury-free training, particularly if there is a history of injury.”

6. Go up the wall “Restorative postures like Viparita Karani (Legs Up the Wall) are wonderfully restful for the heart, and also reduce stress and soothe the nervous system,” says yoga teacher Anthea Amore. “It’s great for circulation and stimulates healthy blood pressure, and gently works the hips, legs and calf muscles and eases lower back tightness. Sit against a wall with your knees bent up, and then carefully swing one leg up the wall while the other naturally follows as you lower your torso towards the ground. Have your buttocks as close to the wall as you can manage.”

7. Train smart for a strong heart “Regular weight and strength training - which is exercise that requires your muscles to exert force against some form of resistance, such as free weights - improves cardiovascular itness, leading to better heart function,” says health and wellness expert Ali Cavill. “As your body becomes stronger, heavier loads now represent a lower percentage of your maximum capacity, so this increase in muscle strength and endurance allows everyday tasks to be performed with less efort and for longer periods. Result? Lower heart rate, blood pressure, and cardiac demands.”

8. Be a clever commuter “Building exercise into your daily commute can provide that ‘me-time’ your body desperately craves,” adds Cavill. “Leave your car at home and cycle to work. Get off the bus or train one stop early and walk. Take the stairs whenever you can. Try interval training or boot-camp classes: alternating new and different bursts of intense activity with intervals of lighter activity keeps boredom at bay and burns more calories without spending extra time at the gym. A 40-minute workout combining fast, intense exercise with gentler, slower movements, such as core and strength conditioning, is just as effective as a 60-minute run.”

10. Take it outside “If your regular cardio routine consists of walking or running on a treadmill in the gym, then take it outdoors,” says running technique specialist Sally Lynch. “Try to pick up the pace, add some hills, or include some interval sprints. If you’re a committed runner, add core work for better stability and high intensity training to increase strength and stamina.”

11. Put mind over matter Personal trainer Bee Smith recommends the following steps to change your training attitude. “Set goals - break down your ultimate health and itness goal into small, speciic and achievable mini-goals. This will provide you with direction and help you avoid becoming overwhelmed on your itness journey. Stay positive - your words and thoughts inluence how you perceive your world. Practise positive self-talk and surround yourself with positive people. Track your progress - what we see, we believe, so keep a diary and review your results to feel empowered to continue. Be prepared and consistent, and ensure you have an exercise and nutrition game plan. Know what you’re going to be doing before you start. Reduce risk of injury with functional itness exercises that train your muscles to do everyday activities safely and eiciently. These exercises mimic real-life movements and focus on more than one body part at at time, so all of your muscles work together. This use of multiple muscles enhances strength, balance, lexibility, speed and coordination, which in turn decreases your risk of injury. Functional exercises are also very efective at burning calories because you use numerous muscle groups at once.”

12. Switch your routine “You can’t go from start to finish with the same routine, and expect to achieve your goal,”

natureandhealth.com.au | 12 | August-September 2016


health look and feel fitter

says Pilates instructor Michael Dermansky. “It is important to assess your program regularly, every six weeks, to ensure that your routine is current and appropriate for your fitness level, and to see positive progress. Negative progress is also important, because it means that your program can be adapted and redirected to achieve your goals.”

13. Include an add-on “If you want to boost results from your workouts, include an ‘add on’ at the end,” says Mark Capelin, founder of Tribe Social Fitness. “Try two minutes of skipping at a consistent, solid speed, or tackle as many burpees as you can in a minute. For an added challenge, try rowing intervals, either by time or distance. For example, do four sets of 250 meters, taking 30 to 45 seconds of rest between each set. This will get your heart rate up and it is a great way to finish a workout.”

14. Shake it up “Mixing up your training allows your body to move in different ways, and keeps it guessing,” says endurance runner Ben Lucas. “You can do this in several ways. For example, do a hybrid workout, such as a spin p class followed by a strength session, back to back. These two training styles coomplement each other, because you start by getting g your heart rate up and having a calorrie burn before you even lift a weight. So by thhe time you move onto the strength componeent of the workout, your body is already in fatt-burning mode, which is only maximised once you start lifting weights. Studies show that a good g strength program can elevate your metaabolism for up to 38 hours post-workout. That’s why it’s good to include both strength and cardio in a weight losss program, because resistance traaining allows your body to ccontinue to burn fat long after thhe session ends, whereas a cardio workout will only really burn fat while you’re training. You can c also adopt this style of traaining in the gym, starting w with cardio and moving onto weights. Or, do some form of cardio and strength in the morning, followed by Pilates or yoga in the afternoon for bal ance

A study by Indiana University shows that the dropout rate for couples who went to the gym together was only 6.3 percent, compared to 43 percent for those who went separately. and to lengthen out your muscles. Or, you may just choose to do a different training style every time you train.”

15. Slow down “A ‘de-loading’ week will refresh your nervous system,” says personal trainer Christian Baker. “For one week, complete your usual workouts - but don’t finish any sets. For example, if you normally achieve 10 reps with a certain weight, finish the set at eight reps instead. Also, reduce the time of your workout. So if you normally train for 1 hour, try just 40 minutes per session. This gives your nervous

natureandhealth.com.au | 13 | August-September 2016


health look and feel fitter

Get a foam roller: using it pre-training increases lexibility, and using it afterwards increases blood low and reduces muscle soreness.

natureandhealth.com.au | 14 | August-September 2016


health look and feel fitter

system a much-needed break and increases your chances of being refreshed and ready for harder workouts the following week.”

16. Walk and plank Physiotherapist Margarita Gurevich suggests the following exercises to get your heart rate going and strengthen your back. “Walking lunges: make sure that when you lunge you can see your toes, otherwise too much load will go through the knees, causing injuries. Holding some weights will make the exercise harder. With the plank, hold the position for as long as you can, aiming for at least one minute. To make it harder, bring one knee towards your chest, then return to the start position and repeat with the other leg, for 10 repetitions on each leg. Make sure you’re not experiencing any sharp back pain.”

belly tightly tuck in and see if you can soften your buttocks. That way, as you move on the exhale your belly is protecting your lower back. Another option is to lift up onto your tiptoes to release your lower back, or roll back down to the loor if it feels uncomfortable. When you come back to the loor, make sure you hug your knees into your belly and give yourself a squeeze. Keep your lower back pressed down into the loor before repeating the pose a few more times.”

19. Count to three

“Wearing the right gear in the gym is crucial,” says personal trainer Matt Chapman. “I recommend PocJox: made from a high-tech fabric with graduated compression, it increases blood circulation for improved recovery and reduces muscle stifness post-workout. The fabric is moisture-wicking, meaning it draws sweat away from your body so you’ll be more comfortable.”

Performance and health coach Laura Moore has three easy steps to get your itness level into gear. “Firstly, get connected to what you really want. Stop focusing on losing weight and get to the heart of the matter: you don’t want to lose ive kilos, but you do want more conidence when you’re naked to reignite the passion in your relationship. Secondly, commit to a training program with friends. Studies by Indiana University show that the dropout rate for couples who went to the gym together was only 6.3 percent, compared to 43 percent for those who went separately. Thirdly, set mini goals and track your performance, perhaps with a FitBit or activity app. Each time you reach a milestone celebrate your success.”

18. Incorporate back-bends

20. Use the stairs!

“If you feel the need for an extra heart opening or gentle energetic boost, practise Half Upsidedown Bow Pose throughout the day,” suggests yoga instructor Charlotte Dodson. “By working your large muscles groups you get the energy and oxygenated blood lowing through your organs and limbs, and you’ll be set for the day. Back-bends open up your physical and emotional heart, and open the front body and strengthen the back; Half Upside-down Bow Pose also gives you an energetic boost as you turn yourself inside out, like a rainbow shape. Start by lying down on the loor. Bend both knees up to about a 45-degree angle, and press the soles of your feet into the earth, keeping your feet hip-distance apart. Place your forearms on the loor, palms facing down. As you exhale, ground your feet and roll your buttocks, lower, middle and upper back away from the loor. Roll your shoulders down and, if it feels comfortable, interlock your hands together under your back body. Keep lifting your chest towards your chin and your chin towards your chest. This pose is great for developing muscle strength in your legs. Hold the pose and breathe deeply for ive to 10 breaths before rolling back to the loor on an exhalation. Every time you exhale, feel your

“Stairwork is not just incidental exercise, but also HIIT (high intensity interval training),” says itness expert Sally Brouwer. “As stairs are steeper than most hills, your heart rate is accelerated more rapidly and you require less time to achieve a great workout. You’ll also strengthen lower body muscles, including stabiliser muscles - which assist your balance as you work against gravity - that are often neglected during lat walking or running. Stairs are the perfect addition to rev up a circuit session, or for a real challenge, try an event like Stadium Stomp at the SCG, MCG, Adelaide Oval or The GABBA (www.stadiumstomp.com.au)!”

17. Look good

21. Eat sugar “Sugar is an evil word in the dietary world - but it can actually be your best friend after an intense workout,” says trainer Ethan Hyde. “When you exercise, you deplete your glycogen stores and leave your body hungry for energy that needs to be replaced as soon as possible. Eating some fast-digesting carbohydrates, such as snakes, jelly beans, or even chocolate with your protein shake, will spike your insulin and promote a fast recovery so you can come back tomorrow and do it all again. Aim for 20-30g of sugar and 20-30g of protein immediately post-workout.”

natureandhealth.com.au | 15 | August-September 2016

❃ Meet the experts

Michael Dermansky is a senior physiotherapist and Pilates instructor. www.mdhealth.com.au Former NRL player Mark Capelin is founder of Tribe Social Fitness. www. tribesocialitness.com Former NRL player Ben Lucas owns Flow Athletic, and is an endurance runner. www.lowathletic. com.au Personal trainer Christian Baker is the inventor of the anti-fatigue nutritional supplement ReVive. www.upsidenutrition. com Margarita Gurevich is senior physiotherapist. www.healthpoint physiotherapy.com.au Matt Chapman is a personal trainer and founder of PocJox. www. pocjox.com Charlotte Dodson is a yoga instructor. www.charlotte dodson.tv Laura Moore is a performance and health coach and founder of Uppy. Sally Brouwer, past Personal Trainer of the Year. www. sallybrouweritness. com.au Ethan Hyde is a personal trainer at Fully Loaded Fitness. www. fullyloadeditness. com.au


health interview

Meet

Deb Hutton In this exclusive interview with Noni Boon, Deb Hutton reveals her passion for food, wine, and wellness in her everyday life and her thriving business, Balance.

I

WAS very excited when Pamela asked me to interview Deborah Hutton for this edition of Nature and Health Magazine. Not only do I like Deb a great deal both personally and professionally, I am also intimately connected with her brainchild ‘BalanceByDeborahHutton.com.au’, which she launched in October 2012 with business partner Sonya Keenan. As Wellbeing Coach on the site, I am fortunate to be taking the journey and witnessing Balance become the raging success it deserves to be. Full of wonderful advice, thoughtprovoking articles, and life-changing on-line video courses, Balance is a big part of Deb’s life and she absolutely ‘walks the talk’, following the lead from the wonderful stable of professionals she interviews and endorses on the site. Why did you decide to launch Balance? There were two things that instigated the idea of Balance. One, I hit a stage in my life where I could see my career beginning to take a downturn. The reality was that I was getting older, and yet still feeling strong, healthy, and bright. I wanted an exciting project, something that I could get my teeth into. I also wanted to be sensible about my future, and I needed something that could inancially sustain my life moving forward. I was

at a place where I was wondering what to do next. I wanted to pull all of my skills together and come up with something brilliant that I could deliver as a worthwhile product and venture. Secondly, I was fortunate enough to be connected with incredibly interesting people. I have a long-standing friendship with Lyndall Mitchell, for example, who is Life and Wellness Coach on Balance, and founder of the global award-winning Aurora Spas. As another example, Gaia is an award-winning retreat and spa located in the hinterland region of Byron Bay. Discovered by Olivia Newton-John and close friend Gregg Cave, the retreat relects Olivia’s personal connection with health, wellbeing, and the environment. Together we created THRIVE, a menopause program covering everything you need to know to survive the onset of menopause. I am lucky to be connected with a multitude of people who have an extraordinary level of wisdom and knowledge. I wanted to create a community, a platform, which would ultimately help other people in and around my age group to access guidance and important life information. The idea of Balance was born out of the resources I had at my ingertips. I was going through a period of great change and I knew that there were other women out there who

natureandhealth.com.au | 16 | August-September 2016


Journalling puts you in touch with your intuition, and allows the answers and guidance you need to surface and low.

natureandhealth.com.au | 17 | August-September 2016


health interview

to host a unique experience that included all of my favourite things – food, wine, and wellness. This to me signiied the perfect balance. The 11-day trip commenced in Paris, followed by river cruising along the Rhone with stops at the picturesque village of Tournus; the birthplace of cinema and silk capital of the world, Lyon; Palace of the Popes, Avignon; and inishing in the French Riviera at Cote d’Azur. We also had some outrageous surprises organised, such as a drag queen coming on board to impersonate Edith Piaf, and Nick took us to some exquisite wineries where we sampled magniicent French wines - and of course champagnes!

were wanting to change, too: women wanting to get out of the corporate world; women with marriages falling apart and/or kids leaving home, women hitting menopause. During these times of change, people wonder about their lives and question what is in it for them now. I wanted to provide answers, insight, and most of all, some much-needed help. What was your goal behind Balance? I wanted to bring together a community of likeminded people and help others to become the best possible version of themselves by reaching their full potential. Our initial ideas grew and morphed. When you start a new business, you have to be lexible and allow it develop and evolve. We looked at what people were engaging with and we wanted to ultimately educate and entertain at the same time. We wanted to help empower women, and also men. My goal is to deliver up-to-date information that is relevant, and which carries the ability to help people change for the better. What are some of your future plans for Balance? I’d like to ofer more travel, more live events - more of everything! We had an incredibly exciting cruise this year which I hosted along with the help of Lyndall Mitchell and renowned wine connoisseur Nick Stock. Last year I had the privilege of being a Godmother and christening Avalon’s Illumination river ship in Vienna. When I returned home, I had the idea of ‘captaining’ a very special river cruise and bringing together a small group of loyal Balance followers who love what we do. I wanted

What are your tips for staying in balance? I need my ‘me-time’, particularly in the morning. I make a point of going to the gym or doing a Pilates class every weekday. After that, I walk my dog Billie and enjoy a well-deserved cofee. On Sundays I hit the golf course and immerse myself in the greenery and fresh air. I always turn the phone of and totally disconnect from the stress and pressure of work and commitments. When I’m playing golf, I’m in the moment, in the ‘now’, and that’s good for my spirit. I have regular acupuncture to maintain my physical health and I try hard to not get stressed which is rather impossible! I set boundaries around work and the demands that others place on me. For my life balance, I try to make the mornings not negotiable. Unless I really have to, I refuse to start work at 7 a.m. I like to start the working day after I’ve done some things for myself. I get up early so that I can it in my ‘me-time’, and this has been an essential part of preserving my personal balance. I eat well, however I am not sitting here eating lettuce leaves. I drink wine, but it has to be good quality wine. I enjoy life. Life is too short to not enjoy it and sample the delicacies that life has to ofer. I like to stay healthy rather than aim for a certain dress size. I prefer to strive for a healthy mind and body. I really believe that if you balance it out and enjoy the ine things in moderation, you’ll be the best possible version of yourself as a result of this way of life. What tips you out of balance? I try to be very organised. I have a great PA who keeps me true. I am, however, my own worst enemy. I am very deadline-driven. I do have the bad habit of leaving things until the very last minute - and then I’m under the pump. If I take on too much, I hate myself for it. I look at my load and think “Holy shit! – you’ve got quite the pile to get through.” One or two things are OK but when it all piles up I think, “Deborah, you’re a naughty girl. You should have done this sooner.” I need to ind more balance in stretching things out. If I have a month to do something, I shouldn’t leave it till the

natureandhealth.com.au | 18 | August-September 2016


health interview

You need to put yourself irst. You have to come before everybody else - your partner, your children, your dog, everyone. Without that, you have nothing to give.

natureandhealth.com.au | 19 | August-September 2016


health interview

❃ Meet the experts

Shannan Kennedy is an Advanced Certiied Coach and NLP practitioner. Dr Dain Heer is acknowledged worldwide for his perspectives on consciousness and transformation. Edwina Grifin is the Managing Director of Real Body Management, which includes brands Fitexecutives, Fitwomen and Fitmum. Natalie Cook is a formidable athlete, and globally successful motivational speaker. Justine Black works with her clients to create a clear vision of their inancial goals and then helps them turn those goals into reality. Michelle Hamer runs three IT businesses, and recently wrote ‘Technology Made Simple for Start-up Businesses’. Sarah Maxwell is a former professional athlete who has a special talent and passion for coaching and counselling. Katrina Cavanough is a grief and trauma therapist, life strategist and spirituality coach. Lyndall Mitchell is an internationally accredited Life Coach and founder of Aurora Spas. Noni Boon, Wellbeing Coach and Holistic Counsellor, who has a background in the itness industry as a personal trainer.

last hour of the last day of that month. This type of situation deinitely tips me out of balance. What are the three best pieces of advice you have received from your Balance Coaches? One - you need to put yourself irst. You have to come before everybody else, your partner, your children, your dog, everyone. Without that, you have nothing to give. I really take on board the analogy of the aeroplane oxygen mask, where the hostess insists that you put your own oxygen mask on before attempting to help others. The same is true of life. If you take care of yourself irst, you’ll be better equipped to help others. Two - be consistent. I apply this to exercise. I have a group of people that I meet at the gym and if I don’t go, I feel like I’m letting them down. I do Pilates twice a week and I also have some buddies there. If you surround yourself with people who share the same mindset, you set yourself up for success. You need some healthy buddies who keep you on track. Your exercise partners need to have the same attitude as you toward the commitment and consistency of exercise. You need people who motivate you, not people who say, “Don’t worry about it, you can skip today.” You need people who hold you accountable and keep you focused on your end goal. Three - get a dog. I’m not joking! If it is at all possible, get a dog. Think about it: you have to walk a dog. I walk Billie every day. I leave the phone behind and enjoy some time out while I walk her and at the same time give myself a little bit of extra exercise. On the odd day when I get out of bed in a bad mood, I look into her face and think that everything is really OK with the world. How could I not smile when I look into her eyes and give her a cuddle, all she wants to do is love me unconditionally. At the end of last year, I felt totally wrecked. I had a huge year. I launched two cookbooks, bought and sold a house, did back-to-back shoots for Foxtel and continued along with my endless input on Balance. I felt like I was at breaking point, so the only solution was to run away for a little while. I went to Kamalaya Koh Samui in Thailand, which is an exquisite health spa. Again Lyndall Mitchell came up with the wonderful suggestion that I partake in an inner journey while unwinding and detoxing. Lyndall suggested I journal and she set me up with some deep questions to contemplate. Journalling puts you in touch with your intuition and allows the answers and guidance you need to surface and low. Some of the questions were diicult for me. My ego wanted me to write down some “good looking” answers. but I knew that the exercise would be pointless unless I became really honest with myself. I learnt fast that the truth is often a little hard to digest. One question was, “What drains you?” This question made me look at Balance. On relection, I

Healthy buddies will help to keep you on track. You need people who keep you focused on your end goals - not the ones who say, “Don’t worry about it, you can skip today.” realised that Balance is very much a labour of love and can at times be a rather heavy load. I put a lot of time and energy into it and although some of the rewards are immediate, like any new business, it takes time, patience, and remaining focused on the long-term goal. Another question was, “What or whom would you give your life up for?” This question was hard. I don’t have children, so the irst thing that came to mind was Billie. I’m not sure I would give up my life for my dog. Perhaps I would, but I would have to experience a situation that put me in the position to make that choice to actually know. I’m really hoping that life will not put me to the test on this one! I had many ups and downs in 2015. I was losing my sense of humour and I really needed some time out. After the journalling exercise and giving myself the time to unwind and clear my head in Thailand, I felt ready to choose a diferent path. I felt more aware of my stress triggers and unclouded around identifying what gets me into trouble. I came back home, moved house, and found myself in a much better space with a more positive energy lowing in and through me. What feedback have you had from the courses on Balance? Edwina Griin’s ‘Slim Down and Tone Up’ course was said to change one woman’s whole perspective, including how she felt about her life and what she thought about herself both mentally and physically. The feedback we get from our followers is that they really embrace our interviews with highly successful people, gaining insights, and learning that they endure the same ups and downs in life. It makes them feel less alone. Importantly, they really connect with the articles from our inspiring contributors. When I irst started Balance, I didn’t realise how strong an impact it would have on its followers. It has really changed people’s lives and I ind that incredibly humbling and rewarding. I didn’t estimate the reach we would have to make a diference and empower people. I feel so blessed that we have achieved that in such a short space of time and I am more than ready to see how the future shapes up for all of us at Balance and our much loved followers and subscribers.

natureandhealth.com.au | 20 | August-September 2016


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health bodyshop

Balancing act O

Oestrogen dominance – when there is an excess of oestrogen in the body – is something to be vigilant about, as it can cause dire consequences if left unchecked, says Tara horne.

ESTROGEN dominance can occur for many diferent reasons. Increasingly, however, the reason is a plethora of synthetic xenoestrogens, oestrogen-like substances which have iniltrated our environment and disrupt natural hormone balance by stimulating oestrogen production in the body. They’re diicult to avoid, hiding in plastics (yes, even BPA-free plastic and plastic wrap), herbicides, pesticides, the Pill, fertility drugs, paints, detergents, toiletries, coloured paper products, spermicides, and more. Even natural oestrogens, such as those found in milk, pose a health risk as farmers keep dairy cows pregnant to increase lactation. Another culprit behind oestrogen dominance is stress, because cortisol (a stress hormone) and progesterone (a sex hormone that helps us hold onto a pregnancy) share a metabolic pathway in the body. When we’re under a lot of stress, our bodies will favour cortisol production over progesterone production, which stems from the time when having a quick burst of energy in order to run away from a predator was more important than making a baby. Unfortunately, the constant onslaught of stress we often feel in 2016 means cortisol is gobbling up our progesterone at an alarming rate and creating a high oestrogen-to-progesterone ratio - and thus oestrogen dominance.

Cause for concern The problem with oestrogen dominance is that oestrogen’s main function in the body is of growth. When unopposed, excess oestrogen overestimates the breasts and reproductive organs, causing ibrocystic breast disease, endometriosis, cysts, PMS, uterine ibroids, infertility, endometrial polyps, PCOS, autoimmune disorders, low blood sugar problems, menstrual pain, and breast and ovarian cancer. Often a sluggish liver inhibits our ability to excrete excess oestrogen, causing harmful oestrogen to accumulate in its most toxic forms, oestrone and oestradiol, which are linked to breast and endometrial cancer. Nat Kringoudis, founder of Melbourne women’s health clinic, The Pagoda Tree says excess oestrogen not only increases risk of reproductive issues and certain cancers, but also plays a major role in a bumpy transition through menopause. “Women should be able to transition through menopause much more easily than most do,” says Kringoudis. “Menopause should take a year, and if your body is healthy menopause shouldn’t shut you down. It’s never been an issue until modern day living. We can set ourselves up to transition natureandhealth.com.au | 22 | August-September 2016


health bodyshop

through menopause smoothly, but many women don’t because their hormones are out of balance.” Kringoudis says the number one symptom indicating someone has oestrogen dominance is when they have ovulation or ‘mid-month’ pain. Other symptoms include bloating, increased blood pressure, irritability, hypoglycaemia, sugar cravings, allergies, depression, infertility, abdominal cramps, migraines, breast tenderness, constipation, weight gain, low energy and mood swings.

The good news Happily, there are many things you can do to give yourself the best chance possible of avoiding oestrogen dominance, and diet and lifestyle are key. “It’s not what you do in your doctor’s oice,” says Kringoudis, “it’s what you do day to day that makes a diference to your hormones. For starters, eat a diet high in ibre. The body eliminates excess oestrogen via the faeces and ibre increases our excretion rate. Plus, microbes in the gut have more time to create harmful oestrogen-like substances if you’re constipated.” Minimising gluten or anything that’s going to stress the body is important. “We don’t necessarily associate poor food choices with being stressful,” Kringoudis says, “but your body knows that something is stressful to digest, which adds to the problem. Meat proteins also play an important role in balancing hormones. If you’re doing well on a vegetarian or vegan diet, that’s ine - everyone’s diferent. However, there are amino acids and other substances found in meat that aren’t found in anything else.” Other foods that are helpful are phytoestrogens, natural oestrogen-like plant substances that compete with dangerous oestrogens in the body. Good sources include laxseed, alfalfa, apples, parsley, seaweed, cruciferous vegetables, and legumes. Avoiding xenoestrogens is important too, so eat organic food, avoid the use of plastic containers and plastic wrap, use glass whenever possible and never drink from plastic water bottles. Consider a liver cleanse (monitored by a healthcare practitioner), and abstain from substances that stress the liver, like processed food, reined sugar, alcohol, preservatives, and drugs. Eat more liver-friendly foods, including beetroot, carrots, artichokes, lemons, dandelion greens, watercress, burdock root, onions, garlic and leeks. Supplements can also be beneicial for anyone with oestrogen dominance, including indole-3-

Improving liver function is vital because the liver clears oestrogen from the blood. carbinol (I3C), di-indoylmethane (DIM), and sulfurophane. Research shows these compounds break down cancer-causing forms of oestrogen to non-cancer-causing forms. Kringoudis recommends a high dose of magnesium and chaste tree berry (vitex) to support healthy progesteroneto-oestrogen levels. She also insists we must always ask why we’re low in certain things, instead of simply supplementing without looking at the root cause. “You have to be aware of what’s driving the problem of excess oestrogen, and it is stress. The hardest but the most important part is learning to manage stress. Getting enough sleep is crucial too, because the body rejuvenates overnight and inadequate sleep results in decreased melatonin, a hormone that opposes oestrogen. Abstaining from alcohol is also highly beneicial: if oestrogen dominance is a problem, as little as two glasses of wine a week will inluence your oestrogen levels in the wrong way.”

natureandhealth.com.au | 23 | August-September 2016

❃ 5 to thrive 1. Get 50g of ibre every day. An easy way to boost ibre intake is to have a teaspoon of psyllium in water, three times daily. (Be sure to drink plenty of water, otherwise psyllium can be constipating.) 2. Ensure you get eight hours of quality sleep each night. Exercise regularly and lose weight if necessary. High body fat will convert DHEA, a sex hormone, into oestrogen. 3. Take a daily probiotic that is enteric-coated and has a minimum CFU count of 25 billion. 4. Eat your seaweed! It’s full of iodine, which positively modulates the effect of oestrogen on breast tissue. Without iodine, breast tissue is more sensitive to oestrogen stimulation, which can cause cysts, ibroids and tumours. 5. Cut down on coffee. Caffeine has been linked with higher levels of oestrogen.


health clinic q+a

Not so sweet Do not skip meals, especially breakfast, and ensure you eat within an hour of waking. Ensure your plate is divided into thirds â&#x20AC;&#x201C; one for protein, one for complex carbohydrates, and one for fat. Avoid excessive consumption of simple sugars and processed, concentrated carbohydrates (e.g. white bread, pastries, cereals, honey, maple syrup, soft drinks); instead, choose high ibre, wholefood complex carbohydrates (e.g. gluten-free wholegrains like buckwheat and quinoa, vegetables and fruit) as these foods slow the release of glucose into the blood. All carbohydrates are not bad: if you donâ&#x20AC;&#x2122;t eat enough of them, your blood sugar levels will drop and your body will start burning lean muscle for energy instead of fat.

Move more

Blood sugar levels can be easily tipped out of balance. Naturopath Nina Stephenson shows you how to get yours steady again.

D

IGESTION of food releases glucose into your bloodstream, which your body either uses as energy or stores. The cells in your pancreas respond to this new level of sugar in the bloodstream by releasing insulin, which tells body cells to take up the glucose, thereby lowering blood sugar levels. This balance can be upset by poor dietary choices and sustained levels of cortisol and adrenalin caused by stress, resulting in either too little blood sugar, or hypoglycaemia (with symptoms of anxiety, sweats, chills, irritability, dizziness, nausea, extreme hunger) or hyperglycaemia, which is too much blood sugar being stored as fat, and can lead to type II diabetes (blurred vision, frequent urination, headaches, diiculty concentrating, tiredness).

Eat well Have three meals daily plus a mid-morning and afternoon snack to keep blood sugar levels steady.

Stress combined with a high-sugar diet causes insulin resistance, where the bodyâ&#x20AC;&#x2122;s tissues stop responding to insulin, triggering cravings, fatigue after eating, and increased thirst. Studies prove that exercise improves blood sugar regulation, insulin sensitivity and other elements involved in metabolic syndrome, such as elevated cholesterol and triglycerides. Find a form of exercise that suits you and which you like doing, and commit to doing it for a minimum of 30 minutes daily, especially if you are in a sedentary job.

Chill out Low blood sugar sends a signal to your body to produce cortisol, which increases blood sugar levels, and - in people who are sufering from burnout - adrenalin. These hormones can be the cause of feeling shaky and jittery when you miss a meal. Plus, the more stress you are under, the more adrenalin and cortisol you produce, which in turn increases your insulin production, which in turn can lead to insulin resistance - a very vicious cycle. Prayer, meditation, mindfulness, aromatherapy massage, gentle contemplative walking in nature, loat tanks, knitting, colouring, gardening, or Sudoko puzzles? Relaxation looks diferent for everyone. Just make sure that you engage in a daily practice of whatever it is that you need to do to come back to a state of inner peace and calm and manage the everyday stresses of life. Nina Stephenson BHSc is a naturopath and nutritionist. www.pursuewellnesseternal.com.au

natureandhealth.com.au | 24 | August-September 2016


health food as medicine

Alcohol, A to Z Nutrition therapist Margaux J. Rathbun looks at the good, the bad, and the downright ugly aspects of alcohol.

A

FTER a long day at work, is there anything nicer than kicking back with a glass of wine or an ice-cold beer? Alcohol is a simple way to de-stress and unwind, and it’s a big part of the Australian culture. But what is your favourite tipple doing to your body? First, the good news. Wine lovers can rejoice: according to the American Heart Association, having one or two 120ml glasses of wine daily can lead to a 34 percent lower mortality rate than for beer or spirit drinkers. A study from the Harvard School of Public Health has shown that moderate wine drinkers with high blood pressure are actually 30 percent less likely to have a heart attack than non-drinkers. Plus, research shows that alcohol reduces your risk of developing metabolic syndrome, which is a precursor to diabetes, stroke, and heart disease. But wait, there’s more: studies also show that alcoholimbibers are less likely to develop gallstones.

Sip sensibly All that said, don’t take the good news as an excuse to go out and party hard, because the potential problems associated with drinking in excess far outweigh the beneits of drinking in moderation. People who drink heavily are prone to heart and liver disease, sleep disorders, and depression. They are more likely to experience digestive problems too, because alcohol abuse damages the stomach lining, potentially triggering leaky gut syndrome which can lead to slew of symptoms impacting the way we think, act, and feel; it can also cause chronic heartburn, due to its relaxing efect on the gut sphincter. Alcohol is extremely dehydrating, and long-term heavy drinking will cause shrivelled skin, dry mouth, rapid heartbeat, low blood pressure, and, in serious cases, delirium or unconsciousness. So, if you’re planning a night out, pace yourself. Sipping sparkling water in between alcoholic drinks will this reduce your odds of acting silly, and keep you hydrated.

❃ The bottom line is ... Keep these tips in mind when you next pop a cork or pour a glass: • Choose bottle over tap. Pay attention to the size of your drink. Just as plate portions are getting bigger, so too are serving sizes of alcohol, especially when they’re poured from a tap or cask. • Skip the frou-frou. Yes, those fancy cocktails look pretty and colourful, but they are laden with sugar and possibly artiicial lavours and colours. Be wary of alcoholic drinks like coolers that contain ‘juice’ – they are often just as bad for you as soft drinks, thanks to their content of high-fructose corn syrup. If you really want a cocktail, have a Bloody Mary with fresh tomato juice and a celery curl: at least this way, you will be getting a dose of vitamins C and K plus lycopene! • Make a grown-up smoothie: Having people over for drinks? Whip up punch or sangria with fresh fruit, or experiment with smoothies as creamy cocktails, by adding fruit, veggies and even nuts to your favourite liquor. This way you moderate the amount of alcohol you drink, and give your body a healthy serving of digestion-friendly ibre.

Margaux J. Rathbun, B.S., N.T.P., is a certiied nutritional therapy practitioner, media nutritionist, and the creator of Authentic Self Wellness. www. authenticselfwellness.com natureandhealth.com.au | 25 | August-September 2016


health east west

Acupuncture secrets TCM doctor Shura Ford reveals ive surprising beneits of acupuncture.

2. Promotes relaxation One immediate beneit of acupuncture is the relaxation it induces. Acupuncture has been found to stimulate soothing neurotransmitters such as dopamine and enhance release of the â&#x20AC;&#x2DC;happy hormonesâ&#x20AC;&#x2122;, endorphins. The surge of these natural chemicals in the body produces feelings of happiness, calm, and contentment. This state of relaxation has a low-on efect to other areas of a patientâ&#x20AC;&#x2122;s wellbeing, improving sleep, reducing stress and muscular tension, and helping in the management of PMS, anxiety, and depression.

3. Enhances fertility One in four couples has trouble conceiving. Acupuncture can enhance natural fertility in several ways. For women, acupuncture increases blood low to the uterus and ovaries to enable regular ovulatory and menstrual cycles. It also addresses underlying gynaecological issues, such as polycystic ovarian syndrome and endometriosis. Equally important is male fertility, and acupuncture signiicantly improves the quality and quantity of sperm. Acupuncture is also of beneit in cases of assisted reproduction and is regularly recommended as a complementary therapy by reproductive specialists, owing to the increased success rate of cases where acupuncture is used.

4. Improves skin quality

T

HE beneits of acupuncture are many and varied. In fact, when the World Health Organisation (WHO) compiled an oicial report of conditions for which acupuncture is proven to be efective the list ranged from morning sickness to stroke!

1. Reduces pain Acupuncture is efective for musculoskeletal pain, such as headache, arthritis and lower back pain, as well as other types of pain, including toothache, post-operative pain, period pain, and pain from acute trauma. Hospitals around the world have trialled its use within emergency departments, reporting positive pain relief beneits and lower requirements for opioid (painkiller) medications where it was used. Acupuncture not only addresses the pain response in the body but also the source of pain, to prevent recurrence.

Acupuncture is able to manage skin health issues by addressing underlying pathologies and by enhancing the low of qi (energy) and blood. By rebalancing hormonal problems, acne can be reduced, and by clearing excess heat, rashes and psoriasis can improve. Acupuncture is also helpful for the treatment of scars and as an anti-ageing cosmetic treatment, due to its ability to improve the circulation, elasticity, and overall appearance of the skin.

5. Boosts stamina Acupuncture is as energising as it is relaxing. When the body is in balance there is an abundance of qi lowing through the meridians of the body; when there is imbalance, there is lethargy and illness. By analysing the root cause of energy imbalances using Chinese medicine philosophy, an acupuncturist can address factors contributing to fatigue. Acupuncture stimulates the free low of qi and blood and also builds the vital substances, therefore boosting health for sustained energy levels, stamina, and endurance. Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, www.fordwellnessgroup.com.au

natureandhealth.com.au | 26 | August-September 2016


health mind matters

It’s not actually your ex that causes the agony that comes with a break-up; it comes from within you – so the good news is, there is much you can do to heal it.

Heal a broken heart A

CCORDING to research conducted at the University of California, heartbreak triggers the body’s pain mechanisms, exactly the same as a terrible physical injury would. Brain imaging studies show that a broken heart generates a severe stress response, afecting mood, appetite, sleep and subduing interest in normal daily activity. But there is a ray of hope: since this reaction originates within us, we can work to heal it. The key is to understand what happens to mind and body.

1. Set realistic expectations For some time after a breakup, your brain will be overwhelmed with processing the grief. Accepting this grief takes time, and reducing the demands you place on yourself will help.

2. Understand anger One of the irst signs of grief is intense anger: we feel hurt, betrayed, and may desire revenge. However, anger is actually present to protect other, more vulnerable, emotions underneath; venting anger, although a short-term relief, stops you getting in touch with these deeper emotions, which is needed in order to heal. Practise staying with angry feelings but not acting on them,

and they will subside. Pestering, yelling or bad mouthing an ex does not help long-term healing.

3. Nurture your centre Grief sends you into ight-or-light mode, causing stress and anxiety. Commit to soothing your nervous system daily via meditation, yoga, listening to music, and gentle exercise.

4. Fake it till you make it Known as ‘the facial feedback hypothesis’, a study has shown that smiling - even when you don’t feel happy - transmits positive messages to the brain and releases feel-good hormones. The more you try to enjoy life, the better you will gradually feel.

5. Write about the positives Focusing on the positives after a relationship breakdown helps you feel empowered, energised and wiser than before; plus, they are factors you will take forward into your future life, as you explore other relationships. Counsellor Nichola Marsonet is the author of IVF and Ever After: The emotional needs of families (Rockpool Publishing).

natureandhealth.com.au | 27 | August-September 2016

Heartbreak myths Myth 1 “Grief is the same, no matter who feels it”: No, grief is unique to each person and the level and duration of pain varies widely. No one can say what is ‘normal’ and what isn’t. Myth 2 “Forget him and throw yourself into life”: Distraction in small amounts may help to start with, but ultimately, the only way to heal is to embrace and work through the pain. Myth 3 “Plenty of other ish in the sea!” Masking the pain of rejection by launching straight back into the dating scene is a common tactic. However, it is all too easy to end up very quickly with a second heartbreak, because not leaving time and space to process the pain means it is hard to focus on, and invest energy in, developing a new, secure, and loving relationship.


health nature’s medicines

Hormone helpers Painful breasts, period cramps, mood swings? here’s a herb (or three) for that, says naturopath Toni Green.

Vitex (Vitex agnus-castus) Probably the best herb for balancing female hormones, this normalises the menstrual cycle and reduces premenstrual syndrome (PMS) symptoms, like sore breasts, irritability, and bloating, as well as treating spotting and painful or missed periods. Studies show vitex mimics dopamine, a neurotransmitter involved in mood and libido which lowers prolactin levels. With continued use (more than three months), vitex boosts progesterone production, and regulates and promotes ovulation, which in turn lowers follicle-stimulating hormone (FSH); it can therefore enhance fertility if elevated FSH is a factor, and treat oestrogen-excess states like endometriosis and ibroids. Vitex also combats hormonally-driven acne, and increases melatonin secretion, relieving insomnia. Caution: Do not use during pregnancy, lactation, or if on the Pill. Dong quai (Angelica sinensis) Long used in traditional Chinese medicine, this warming tonic herb increases circulation and production of healthy red blood cells, and boosts blood low to the uterus, thus decreasing painful menstrual spasms. Dong quai regulates prostaglandins, inlammatory compounds that cause period pain, but without the side efects of anti-inlammatory drugs. It is also efective in treating endometriosis, another inlammatory condition. Caution: Avoid during pregnancy or if taking blood thinners.

❃ D-I-Y:

Hormone tonic Take 75g each of dried vitex, dong quai and ashwagandha, chop inely, and place in a 1.5 litre glass jar. Pour over 1 litre of vodka or brandy, seal, and store in a warm dark place for six weeks, shaking bottle every couple of days. Strain, rebottle, and label. Dosage: One teaspoon twice daily, diluted in a little water.

Coleus (Coleus forskohlii) This supports thyroid function by stimulating production of thyroid hormones and also levels of cyclic AMP (cAMP), a signal carrier between cells and hormones that is especially active in the hypothalamus-pituitary axis which controls the thyroid’s production of T3 and T4, making it an efective treatment for hypothyroidism not caused

by iodine deiciency. This ability to increase cAMP also makes coleus a useful weight-loss herb, because cAMP activates hormone-sensitive lipase, a fat-burning enzyme that improves insulin sensitivity and releases stored fatty acids.

Peony is an efective treatment for PCOS, ibroids, and painful or irregular periods, especially when combined with licorice. Peony (Paeonia lactilora) This herb is widely used in Eastern and Western herbal medicine to treat polycystic ovarian syndrome (PCOS), endometriosis, ovarian failure, elevated prolactin levels, and androgen excess (a cause of excess facial hair in women). Peony’s active ingredient, paeonilorin, beneits ovarian function via its efect on aromatase, an enzyme involved in follicle maturation and ovulation. Ashwagandha (Withania somnifera) This is an adaptogenic herb that improves insulin sensitivity and supports the adrenal glands, therefore helping us to handle stress better. It can help both hyper- and hypothyroid issues, supporting a sluggish thyroid in people with Hashimoto’s while also improving health for those with an overactive thyroid, as in Graves’ disease. Ashwagandha stimulates blood low to female reproductive organs, while a study published in Ayu has shown it reduces hot lushes, anxiety, and depression in menopausal women.

Toni Green is a Tasmaniabased naturopath, herbalist, and iridologist. www. naturalhealthsolutions.net.au natureandhealth.com.au | 28 | August-September 2016


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health special report

natureandhealth.com.au | 30 | August-September 2016


health special report

Banish the

black dog he experience of depression is diferent for each person, but overwhelmingly it is marked by intense hopelessness, emptiness, and despondency. hankfully, natural medicine can help, writes Tania Flack.

T

HE author J.K Rowling has described depression as the most unpleasant thing she has ever experienced. “It is that absence of being able to envisage that you will ever be cheerful again. The absence of hope. That very deadened feeling, which is so very diferent from feeling sad. Sad hurts but it’s a healthy feeling. It is a necessary thing to feel. Depression is very diferent.” Unless you have irst-hand experience of this disease, it is diicult to fathom the depth of its reaches and its ability to change every aspect of a person’s life. For some people, these feelings develop slowly over time, while for others depression can strike like a bolt out of the blue. Some people live with a low level of mood disturbance for many years, while others can become paralysed by its efects and are unable to work, maintain relationships or even care for themselves. Depression is common in Australia, afecting approximately one in every seven people at some point in their life. It is the primary cause of nonfatal disability, costing the economy approximately $12.6 billion per year, and accounting for up to six million working days of lost productivity. Sadly, in

severe cases, depression can lead to suicide and every day at least six Australians die and a further 30 people will attempt to take their own life. In fact, Australians are more likely to die from suicide than skin cancer, and it is the leading cause of death for young people aged 15-24. Thanks to the bravery of highproile Australians such as Magda Szubanski, Ian Thorpe, Jessica Rowe and Buddy Franklin and the fantastic work of organisations such as Beyond Blue, The Black Dog Institute, Headspace and RU OK day, we are starting to raise awareness and decrease the stigma associated with mental health problems, such as depression.

St John’s wort is clinically proven to be as efective as pharmaceutical antidepressants, with a lower risk of adverse efects.

Understanding the causes It’s important to note that there are many diferent types of depression and they each have their own unique set of contributing factors. We know that genetics and stress increase the risk of developing

natureandhealth.com.au | 31 | August-September 2016


health special report

❃ Symptoms of depression Emotional Sadness; hopelessness; poor self-esteem; pessimism; indecisiveness; despondent; low motivation; feeling isolated; irritability; tearfulness

Physical Fatigue; disturbed sleep; headaches; dificulty concentrating; gut disturbance; lowered libido; changes in appetite; signiicant weight loss or gain; poor immune function; muscle aches and pains

depression, but this is only part of the story. Fundamentally, depression is a brain disease caused by signiicant shifts in neurochemistry, which is partly inluenced by complex changes in other systems. MRI imaging has identiied changes in the hippocampus, an area of the brain involved in emotion and memory. The hippocampus in depressed people tends to be much smaller than average, especially in people who have had depression over many years. Stress is thought to be a major trigger for neuronal loss in this area of the brain. As people recover from depression, this area of the brain regenerates back to normal volume. Other contributing factors include inlammation, neurotoxicity, methylation

problems and nutritional deiciencies. Hormonal factors at puberty, childbirth and menopause can increase the risk for women. As the brain ages we are less resilient to biochemical changes, and depression can be common amongst the elderly. Personality type can also be a predisposing factor and traits such as perfectionism can increase stress, which can in turn lead to depression.

Seeking treatment People with depression often delay seeking help due to the perceived stigma attached to mental health problems. Research shows that early intervention can speed recovery, so if you feel that depression is setting in the message is - get help early. Natural medicines are most efective during the early stages of depression; it really equates to ‘a pinch of prevention is worth a pound of cure’. Just as there is a complex array of contributing factors in the development of depression, there must be a broad range of supports in place to assist full recovery. It is crucial that people with depression seek assistance from a team of health professionals, including a doctor, psychologist and natural therapist. A coordinated approach to treatment will ensure that every aspect of depression recovery is being addressed. Some people have a great response to natural antidepressant therapy while others may require extra medical treatment. In this case, natural therapies can be used alongside pharmaceutical medicines, but it is very important that these are professionally prescribed, as some natural medicines cannot be taken with antidepressants.

Natural antidepressants St John’s wort: This herb is best known for its potent antidepressant activity, which has been demonstrated in numerous clinical trials to be as efective as pharmaceutical antidepressants in the treatment of mild to moderate depression, with a lower risk of adverse efects. It also exerts anti-anxiety efects and is especially useful for depressed patients sufering from anxiety. St John’s wort has a unique range of actions and its constituents act as non-selective reuptake inhibitors for various neurotransmitters including serotonin, noradrenaline, dopamine, gammaaminobutyric acid (GABA) and l-glutamate. St John’s Wort should be professionally prescribed; it cannot be taken with standard antidepressants and may interact with other medications. 5-Hydroxy tryptophan (5HTP): Problems with the production or activity of the neurotransmitter serotonin is thought to be a major cause of depression. In the 1970s, scientists began experimenting with the amino acid precursors to


health special report

serotonin, nutritional building blocks that the body uses to produce the neurotransmitter. Repeated clinical trials have demonstrated that 5HTP, a direct precursor to serotonin, has signiicant antidepressant activity. Several studies have shown it to be as efective as standard selective serotonin reuptake inhibitors (SSRI) antidepressants, without any of the usual side efects. 5HTP remains one of the front line depression treatments for natural therapists today. It is generally well tolerated and can produce signiicant antidepressant efects. It is contraindicated for use with standard antidepressants and must be professionally prescribed. S-Adenosylmethionine (SAMe): SAMe is an amino acid that is required for the production and maintenance of several neurotransmitters including serotonin, noradrenalin and dopamine. Routinely prescribed in Europe for nearly 30 years, many randomised controlled clinical trials show that SAMe is a safe and efective antidepressant. Under professional supervision, SAMe can be used in conjunction with standard medication to enhance antidepressant effects. It can minimise common side effects, such as sexual dysfunction, and has been shown to improve libido and erectile function in men taking antidepressant medication. SAMe can also improve memory-related cognitive symptoms in people with depression.

Nutrition essentials A varied wholefood diet is crucial, as nutritional deiciencies are strongly linked to poor stress tolerance and depression. Main nutrients to focus on include: Omega 3 essential fatty acids: Found predominantly in oily fish and seafood; omega 3 fats are an important nutrient for brain and nervous system health. People with depression have decreased omega 3 fats, particularly docosahexaenoic acid (DHA), in their cell membranes and brains. Omega 3 fats protect the brain via an anti-inflammatory action and promote healthy neurotransmitter signalling by maintaining cell membranes. They are beneficial in depression, improve the antidepressant effects of medication, and minimise negative side effects. Folate and B12: These B group vitamins, found in green leafy vegetables and red meat respectively, play an important role in brain and nervous system health. These nutrients indirectly facilitate the production of serotonin, dopamine

Australians are more likely to die from suicide than skin cancer, and it is the leading cause of death for young people aged 15-24. and norepinephrine and studies show that supplementing with L-methylfolate, an activated form of folate, enhances the eicacy of both SSRIs and SNRI (serotonin and norepinephrine re-uptake inhibitors) type antidepressants. Magnesium: Found in nuts, seeds, red meat, whole grains and green leafy vegetables, magnesium is essential to brain and nervous system health. It is speciically indicated where anxiety is involved and signiicantly improves sleep, agitation and irritability in people sufering from depression. It also plays a role in cellular energy production and supplementing with magnesium helps to improve energy. Zinc: Found in oysters, nuts and seeds, zinc is abundant in many areas of the brain (particularly the hippocampus) and acts as a structural component of many proteins important for brain health. People with depression have been found to have low blood zinc levels and supplementing with zinc has been shown to improve depression in clinical trials and animal studies. Zinc also improves the response to standard antidepressants. Tania Flack is a respected naturopath specialising in women’s health and hormonal disorders. www.tanialack.com

❃ Essential cheecklist To help someone with depresssion: • Let them know you’ve noticed ed changes in their mood • Suggest they seek professional help • Help them organise appointments • Encourage them to talk to family and trusted friends • Encourage healthy diet and getting enough sleep • Organise regular walks • Discourage them from using alcohol and other drugs Useful therapies • Exercise • Counselling • Cognitive behavioural therapy

natureandhealth.com.au | 33 | August-September 2016

• Meditation • Mindfulness • Yoga • Aromatherapy Support and resources If you, or someone you love are suffering from depression, help is available: • Lifeline - 131114, www.lifeline.org.au • Beyond Blue - 1300 224 636, www.beyondblue.org.au • Black Dog Institute www.blackdoginstitute.org.au • RUOK - www.ruok.org.au • Headspace (youth mental health) www.headspace.org.au


health in the news

Spotlight on Lyme

Lyme disease is a very misunderstood disease. Naturopath Amina EasthamHillier specialises in treating it, and has helped over 800 people to date. treatment is with antibiotics, including intravenous antibiotics, but this may not work for everyone. The Center for Disease Control recommends antibiotics only with a proven laboratory diagnosis.

A multi-factorial disease

S

INCE its ‘oicial’ recognition in 1975, Lyme disease – so named because it was described in Lyme, Connecticut – is now the most frequently reported tick-borne infection worldwide. Initiated by a bite from a tick infected with the Borrelia bacterium, the classic irst symptom may be a rash. As the circle around the bite site grows – it

Lyme patients invariably have a history of viral infections, like Epstein-Barr, Ross River Fever, and herpes. can reach 30cm in diameter – rings of paler skin emerge, creating the signature bullseye appearance. This rash, which appears in around 30 percent of people, tends not to be itchy or painful. Outbreaks are generally accompanied by lu-like symptoms - aching joints and muscles, nausea, fever, chills, headaches - which may progress to debilitating fatigue, pain, and swelling that together afect vision, hearing, gastrointestinal, circulatory, reproductive, respiratory, neurological, psychological, and mental capacity. Conventional

The reality is, Lyme disease is much more than a bacterial infection: it’s multi-factorial, so treatment needs to be multi-pronged. The disease basically exacerbates everything the person originally had going on by attacking them at their weakest links. It can switch on genetic susceptibilities and afect every single system, which makes naturopathy the ideal treatment modality. My clinical experience shows Lyme patients invariably have a history of viral infections, like Epstein-Barr and herpes, and frequently sufer adrenal depletion. These diseases are almost a precursor for anyone susceptible to Lyme. Their bodies are immune-compromised, so if they’re bitten by a tick the environment is perfect for Borrelia, as it thrives on inlammation, high acidity, immune stress, and high cortisol levels. Investigating the patient’s gut health includes a full stool analysis. From there I look at main symptoms: some people are afected in their joints; some are exhausted, some sufer brain fog or pins and needles, others have anxiety. I am a big proponent of functional medicine testing. Patients are encouraged to work with their GP to check basic blood tests: thyroid, adrenals, cortisol levels, and other hormones. I recommend their iron studies, inlammatory markers such as C-reactive protein, and past history of viral infections be assessed, as they have a massive impact on the immune system and push people into an autoimmune disease state, which is what Lyme disease becomes. I look at mould sensitivity and test for mycotoxins and mercury, lead, and aluminium. Heavy metals are prominent in Lyme patients: they’re often unable to detox due to genetic polymorphisms and methylation imbalances. If Lyme is caught in the early stages, my treatment protocol can produce excellent results. However, full recovery may take a couple of years to manifest in people who’ve had it long-term. Amina Eastham-Hillier BHSc (Nat), AdDipHSc, DipHM, DipNut is a lyme-literate naturopath and ATMS member who is currently writing a book on the subject. www.lymenatural.com

natureandhealth.com.au | 34 | August-September 2016


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health health check

Health check Pamela Allardice checks out the latest health gadgets, shares important news about folate, and inds an unexpected itness plus for social media.

Industry news: The term “naturopathy” is relatively new, but the roots of natural medicine stretch back centuries. John Scheel and Benedict Lust are credited as founders of naturopathy, and a rich European tradition also inluenced its development. Today, naturopathic practitioners blend tradition with science to achieve the best in holistic patient care. Despite the fact that the World Health Organization (WHO) recognises traditional medicine’s signiicant contribution to health, naturopathy is not well understood. This may be due to a lack of a uniied voice for the modality, an issue the World Naturopathic Federation (WNF) aims to address. The irst organisation to represent the global interests of naturopathic medicine, the WNF was launched in June 2015; Australia is a member, proudly led by the NHAA – the oldest complementary medicine association in Australia. Natalie Cook (BHSc, BCom) is the President of the National Herbalists Association of Australia. www.nhaa.org.au

Walk this way Track your way to healthier habits with the Fortis TrackFit – this amazing device knows how many steps you’ve taken, calories you’ve burned, and how well (or badly) you’ve slept. www.kogan.com

Can the Web make you fit?

Folate findingss

Apparently, yes. A Preventive Medicine Reports study found that people enrolled in free exercises classes who received motivational videos and infographics via their social networks were much more likely to attend. We hear a lot about the negatives of social inluence - this study reveals that positive behaviour signals are also powerful in online networks.

In a study at the Universityy of Granada, researchers gavve pregnant women supplem ments containing 400mcg of the B vitamins folate, ish oils, or a combination of the two. Eight and a half years later, the researchers evaluated the children born to mothers in that study, and found that those kids whose mums had taken the folate were quicker at resolving conlicts. natureandhealth.com.au | 36 | August-September 2016


health health check

It’s all in the wrist The Evoluent Ergonomic Mouse supports your wrist in a relaxed position that eliminates wrist extension and forearm twisting. www.stretchnow. com.au

Fun fact! Men are twice as likely to be lefthanded as women, says a Scientiic American study.

Editor’s choice: Olive Leaf Oral Spray keeps your mouth clean and fresh, with the added bonus of helping to ward off cold and lu bugs. www.olea.com.au.

Expert Q+A: Manuka honey Q. How does manuka honey differ from regular honey? A. Professor Thomas Henle replies: We found methylglyoxal (MGO) as the unique compound of Manuka honey by chance. Manuka honey is from the Leptospermum Scoparium species, with a small white or pink lower with a pink centre. One focus of our research was to study chemical reactions occurring during storage and heating of foods, and we analysed numerous commercial honeys for the presence of dicarbonyl compounds, which are formed from the main sugars of honey, glucose and fructose, and serve as indicators for product quality. In 2005, Manuka honey was virtually unknown in Germany, but we also analysed ive samples of Manuka honey found in a shop specialising in products from New Zealand. These “exotic” honeys have very high amounts of naturally occurring MGO, a compound not present in any other honeys which has never been described as a constituent of honey before, and is what makes Manuka honey unique. Professor Thomas Henle, University of Dresden, attended the 10th Anniversary celebrations of Manuka Health, which has the largest specialised honey processing plant in New Zealand, where the unique climate is necessary for making the best Manuka honey.

Health heroes: Bernadette Favis and Daniel Morgan Bernadette and Daniel are the co-founders of Cocolife. www.cocolifeaust.com.au Why did you found Cocolife? After working as a lawyer and neglecting my health, I had to make changes. Cocolife was born as a result of my journey to good health and passion for cooking. This took me back to my roots in the Philippines in search of the purest, organic coconut oil and to rediscover the beautiful dishes I enjoyed growing up. What are some interesting uses for coconut oil? Oil pulling – an Ayurvedic

technique where you swish coconut oil in your mouth for 10 minutes. It’s a great natural teeth whitener and leaches toxins from the mouth and body. What’s the one health product you can’t live without, and why? Cocolife Coconut Oil Spray - it’s the perfect hair and skin moisturiser.

Breathe easy The Ionic Home Air Puriier – using carbon pre-ilter, HEPA ilter, and negative ion generation, it cleans and circulates air in your home ive times an hour – and is great for allergy sufferers. www.kogan.com

Want the latest natural health news? Visit www. natureandhealth.com.au, and sign up for our FREE weekly e-news or follow us on Facebook, Twitter and Instagram! natureandhealth.com.au | 37 | August-September 2016


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natureandhealth.com.au | 40 | August-September 2016


food + nutrition the three keys

he power of three By addressing three key areas - blood sugar balance, fatty acid balance, and nutrient density - we can reduce our risk of dietary-induced diseases that are plaguing us, says Dale Pinnock.

I

N my line of work, there is one burning question that seems to come up time and time again: â&#x20AC;&#x2DC;what IS the right diet?â&#x20AC;&#x2122; The conlicting information and sensationalist headlines reported on the back of small studies and theories have created a consumer that is both hungry for health information, yet ultimately confused. Is it raw food, cooked food, gluten-free, dairy-free, high-fat, low-fat, meat, meat-free, Paleo, macrobiotic, ive-a-day, seven-a-day? Nutrition is an evolving science that has seen a few major catastrophes over the years, such as the low-fat scandal I will talk about later. However, there are some very strong patterns of evidence emerging about the role food plays in many modern-day diseases. With this in mind, I believe that there are three factors that will bring us as close to the ideal diet as possible: blood sugar balance, fatty acid balance, and nutrient density.

1. Blood sugar balance Blood sugar is the glucose in circulation in our blood, and our cells use it to create ATP (adenosine triphosphate), which is the fuel source our cells need to function. The level of glucose needs to stay within a very narrow range at all times. When it is allowed to get too low, our energy dips and our mental performance is noticeably impaired. Most of all, we get hungry! If this continues, we can become paranoid and aggressive, and eventually pass out. The real worry is when blood sugar gets too high for too long; this is causing untold damage to our bodies today and is due to the way in which our diets have changed over the last 40-plus years. Blood sugar rises when simple sugars are liberated from the food we eat and enter our circulation.

natureandhealth.com.au | 41 | August-September 2016


food + nutrition the three keys

At that point, cells in the pancreas begin to secrete the hormone insulin. What insulin does initially is let our cells know that there is sugar available for use. It binds to specialised insulin receptors on cells, wakes them up and activates mechanisms on the outer surface of our cells, called glucose transporters. These shuttle glucose inside the cell where it can be converted into ATP, the cells’ primary energy source (see above). Normally, we should have the perfect balance between glucose coming in from dietary sources, glucose being stored as glycogen, and insulin stimulating an increased glucose uptake by our cells. However, nowadays we are consuming diets that aggressively carpet-bomb our blood sugar!

he ultimate in cooking methods to avoid is boiling! Many important nutrients are water soluble; when we boil vegetables, they end up down the sink. Blood sugar and disease Type-2 diabetes and insulin resistance Diabetes and the lesser-known insulin resistance – sometimes called ‘prediabetes’ - were not particularly prevalent even 20 years ago. Type-2 diabetes has now become a serious issue, and one that could very soon reach proportions that could be described as epidemic. Insulin resistance is the irst stage of the disease. Cardiovascular disease When we think about dietary risk factors for cardiovascular disease, the ones that irst spring to mind are fat and fast food, but one area that is completely overlooked is blood sugar balance. As we have seen, blood sugar needs to stay within a very narrow range. If it gets too low, we release stored glucose in the form of glycogen. If it gets too high, we secrete insulin that tells cells to open their doors and take in glucose to use for energy. Here is where things can go awry. Our cells are not everexpansive glucose larders; there is a limit to how much glucose they can take in at any one time. If we are following the type of diet that causes blood sugar to stay consistently high, then sooner or later our cells will get dangerously full, albeit temporarily. However, there is a back-up plan for its removal: excess sugar can be converted into fat. Or rather, it is converted into a substance called triacylglycerol, otherwise known as triglycerides, the fats that are transported around our body in

the bloodstream. Triglycerides are a risk factor for cardiovascular disease because they are very susceptible to oxidative damage. How do we address this via diet? Reduce your intake of refined carbohydrates - Carbohydrates really do come in ‘the good, the bad and the ugly’. Keep away from, or greatly reduce, white bread, white rice, white pasta, potatoes, granulated sugar, sweets, etc. These are the foods that will assault your bloodstream with a tidal wave of glucose and cause all of the above. I think it’s a good idea to reduce the amount of starchy foods that we eat in general, but the ones you do eat should be in their wholewheat/wholegrain forms, e.g. brown rice, multigrain bread etc. These have more ibre in them, which takes more digestive efort to liberate the sugars, meaning they are absorbed slower and more evenly. Properly combine your meals - The simple rule here is to always combine proteins and carbohydrates at each meal. This could be along the lines of poached eggs on toast, chicken and chickpea salad, baked salmon with sweet potato mash and green vegetables. You get the picture! By consuming meals that are composed in this way, the protein holds the meal in the stomach longer, only releasing a fraction of it at a time into the small intestine where carbohydrate digestion and absorption take place. Eating in such a way results in a slow and steady release of blood sugar, but it also keeps you fuller for longer, meaning that you eat less.

2. Fatty acid balance Fat is still believed by many to be the nutritional demon. This fear and fanaticism is largely due to a man called Ancel Keys, an American physiologist who came up with a hypothesis that a country’s intake of saturated fat directly correlated with the incidence of heart disease. He designed a study of 22 countries in which he examined their diets and the correlation between saturated fat intake and cardiovascular disease. However, when the study was published, the data from only seven of the 22 countries was used, and the results essentially proved Keys’s hypothesis. But hang on a minute! From 22 countries to seven? As it turns out, the seven countries selected were the seven that actually supported his theory. Had he used all 22 countries, the evidence would have done nothing to link saturated fat and cardiovascular disease. What was published was in efect a fraudulent and engineered piece of reporting.

natureandhealth.com.au | 42 | August-September 2016


food + nutrition the three keys

❃ Seafood soup This brings together the three principles of blood sugar balance, fatty acid balance, and nutrient density. These ingredients give you a very broad spectrum of nutrients indeed. Serves 2 • 1 tablespoon olive oil • 1 large red onion, chopped • 2 cloves garlic, chopped • 75g shelled mussels, plus extra shell-on mussels to serve (optional) • 2-3 large squid tubes, cut into rings • 400g tomato passata • 4-5 basil leaves, chopped • sea salt and black pepper Heat oil in a pan, add onion and garlic with a pinch of salt and pepper, and sauté until onion softens. Add mussels, squid and passata and simmer for about 15 minutes, until the seafood is cooked. Add basil, stir and serve.

natureandhealth.com.au | 43 | August-September 2016


food + nutrition the three keys

he ‘calories in, calories out – burn more than you eat’ model is drivel. It is physiologically lawed and will never deliver permanent weight management. On publication, Ancel Keys became a hero, and in no time at all the American government was developing a public health campaign. It encouraged the population to ditch saturated fat, to make use of supposed ‘heart healthy’ oils like sunlower oil, margarine etc., and to move towards a diet high in starchy foods. The same public health message then began to dominate the Western world. If we look at data from institutions such as the World Health Organization we can see that as these changes in our diets were implemented, and we moved towards more starchy foods and polyunsaturated oils, the incidence of diseases like heart disease,

Type-2 diabetes and cancer began to soar and all of a sudden we were facing an obesity epidemic. So, why did this happen? These fats are healthy, right? No! The problem with these vegetable oils is that they are composed predominantly of omega-6 fatty acids. These are essential components of our diet and they are vital for our body – but only in very small doses. On average, we consume in the region of 23 times more than we need per DAY! The omega-6 fatty acids (which we are unknowingly gorging on via the ‘healthy’ fats we’re encouraged to consume) are setting of and accelerating inlammation. As a result, many of us are in a state of subclinical (i.e. without obvious symptoms like swelling), chronic (i.e. persisting for years) inlammation within tissues. Fatty acids and disease Heart disease The inside of our blood vessels is lined with a very thin layer called the endothelium. Inlammation can damage this endothelium and the body responds to repair it by laying down a delicate criss-cross lattice of ibres. Some of these ibres can protrude out into

❃ Baked eggplant with tahini sauce I took inspiration for this dish from the wonderful Yotam Ottolenghi. The lavours are magical! Serves 2 • ½ large eggplant, cut lengthways, lesh scored • olive oil • 1 teaspoon pomegranate seeds • sea salt For the sauce • 1 tablespoon tahini • 1 small clove garlic, chopped • ¼ teaspoon ground cumin • juice of ½ lemon Preheat oven to 200°C. Place eggplant scored side up on a baking tray, drizzle with olive oil and add a pinch of salt. Bake for about 30 minutes. Combine sauce ingredients in a bowl. Spoon sauce over eggplant and sprinkle over the pomegranate seeds.

natureandhealth.com.au | 44 | August-September 2016


the vessel, a bit like a net. Materials circulating in the blood, such as cholesterol, can get trapped in this net. Cholesterol can oxidise and cause further damage to the vessel walls. This damage continues until the immune system gets involved and a plaque is formed. So what causes this inlammation? Smoking, excessive drinking, and environmental pollutants - but the biggest factor is the type of fats we are eating via vegetable oils and processed foods. Cancer When tissues get inlamed for long periods, the DNA within them becomes damaged, afecting genes that regulate the way in which cells divide and replicate. In short, cells can divide uncontrollably, forming the early stages of a tumour. Type-2 diabetes Chronic, low-grade inlammation afects the functionality of insulin receptors. Insulin is already struggling to get cells to take notice during insulin resistance; inlammation makes matters worse. How do we address this via diet? Increase intake of omega 3 - Whereas omega 6 is the metabolic building block for Series 2 prostaglandins, which switch on and worsen inlammation, omega 3 is the one connected to the types of prostaglandin that actually switch of and regulate inlammation. One omega 3 fatty acid in particular, EPA, is the precursor to the powerfully anti-inlammatory Series 3 prostaglandin. Each day, you need to be consuming more omega 3 than omega 6. The key foods here are oily ish, such as salmon, mackerel, herrings, anchovies, sardines. Reduce intake of omega 6 - If you currently use vegetable oil, corn oil, sunlower oil, soy oil, and/or margarine, throw them in the dustbin. These products are almost pure omega 6. Just the smallest spoonful will take you above your daily requirement. There are only two cooking oils that I use: olive oil and coconut oil. Olive oil comprises largely a fatty acid called oleic acid which belongs to the omega 9 group. These fats have zero efect upon fatty acid balance. Plus, oleic acid has heart health beneits. Coconut oil contains no polyunsaturated fatty acids (the types of fats that omega 3 and omega 6 belong to), so it has no impact upon fatty acid balance. When replacing hideous margarines, I’d go for butter every time.

3. Nutrient density These are foods that provide vast amounts of a broad spectrum of nutrients rather than just dead, empty calories; foods that deliver deep nourishment rather than just a bit of fuel.

Consider white pasta, for example. Here is a food that provides us just one major macronutrient – carbohydrate – and not a lot else. Throw in readymade pasta sauce and you may have a bit of vitamin C and iron, but not a great deal for the amount of food you are taking in. Now imagine a similar dish made with wholewheat pasta and a sauce from red onions, garlic, fresh tomatoes, basil and pepper. This has a much lower glycaemic impact and contains more vitamin C, magnesium, iron, and a host of phytochemicals. You have created a dish with a far superior level of nutrition. How do we address this via diet? Get fresh - At every meal, look for opportunities to add fresh plant foods to your diet. This isn’t hard. Let’s take breakfast, for example. If you start your day with something like porridge, simply top it with blueberries, raspberries, sliced banana – the list is endless. Eat a rainbow - Every colour represents a diferent spectrum of nutrients and phytochemicals. The more colour variation, the more nutritional variation. Choose better meats - The nutritional content of a meat is a direct relection of the animal’s diet, unsurprisingly. Where possible, opt for high-quality, free-range chicken, red meats, game meats, organ meats, and of course, oily ish. Keep it whole - Always choose whole foods that are minimally processed and close to their natural form. So with foods like rice, go for the brown variety rather than the white which has had its B vitamin- rich outer husk removed. By opting for whole foods you will be getting more phytochemicals, minerals, fibre, vitamins – the works.

natureandhealth.com.au | 45 | August-September 2016

❃ Egg and bacon

stuffed tomato

This unusual dish is one of my favourite Saturday morning late breakfasts. Serves 1 • olive oil • 1 large egg • 1 large beef tomato, top cut off, and insides scooped out • 1 rasher nitrate-free bacon, chopped • salt and black pepper Preheat oven to 200°C and lightly oil a baking tray. Whisk egg in a bowl and heat a little oil in a non-stick pan. Tip in the egg and cook over high heat, stirring, until it is just starting to scramble, but is still mostly liquid. Season with salt and pepper. Place the hollowed-out tomato on the baking tray and ill with the partscrambled egg and chopped bacon. Lay the tomato ‘lid’ on the tray, too. Bake for about 25 minutes, until the skin starts to wrinkle and the illing is golden.

This is an edited extract from The Power of Three by Dale Pinnock, published by Quadrille, RRP $39.95, and is available in stores nationally.


food + nutrition eating habits

When youâ&#x20AC;&#x2122;re time-poor, busy and stressed, it can seem daunting to eat healthily, and too easy to reach for convenience food. Try these strategies from Tara horne.

Nutrition to go-go

natureandhealth.com.au | 46 | August-September 2016


food + nutrition eating habits

Breakfast Overnight oats: Oats help lower cholesterol, stabilise blood sugar levels and enhance immunity, but they can take time to cook. (Don’t buy instant oats – they’re devoid of most of their ibre in order to make them quick-cooking). You can, however, prepare oats the night before so they’re ready to go the moment you wake. Throw ¼ cup slow cooking oats into a mason jar. Add 1 cup of milk alternative, 1 tablespoon of chia seeds, and half a banana. Adding a vegetable amps up the nutrient factor, and steamed sweet potato goes well with banana. Add some hydrolysed collagen for a good source of protein, a dash of cinnamon and date sugar, if you like things a little sweeter, and refrigerate ready to grab in the morning. Tip: Prep up to ive jars ahead of time; one for each morning of the working week. Smoothie packs: Smoothies are a very nutrientdense breakfast, and because they’re blended they’re easy on your digestive system, reducing the amount of ‘work’ it has to do. Save time by pre-making smoothie packs and storing them lat - to maximise space - in your freezer. In the morning simply tip into a blender, add a milk alternative, blitz and pour into a mason jar ready for the road. Include a protein, a healthy fat, and some ibre in your smoothie to stabilise blood sugar levels, and set you up right for the rest of your day. Protein: Protein powder, nut butter or hydrolysed collagen, (good for those who don’t like protein powders). Healthy fat: Coconut oil or avocado. Fruit: Berries are one of the healthiest foods on the planet and are a great low-sugar fruit to use in smoothies. Green: A dark leafy green such as kale or spinach works well. Sweeten with raw honey or a couple of dates. Tip: Invest in a single-sized blender that doubles as a travel cup for easy on-the-go portability, (which also reduces your washing-up time). Breakfast burritos: These can be frozen and heated up quickly in the microwave or oven while you get ready for work. Choose healthy ingredients to ill a tortilla, such as scrambled eggs, black beans, salsa, avocado, capsicum, jalapeños, tomato, spinach, broccoli, sweet potato, and mushrooms. Make ahead of time, wrap tightly in parchment or wax paper then again in cling wrap, and store in a freezerfriendly airtight container.

Lunch Mason jar salads: These are a great way to make sure your lunches are healthy, even when you’re pressed for time. Combinations are endless, but always include a protein, healthy fat and some ibre to stabilise blood sugar in order to avoid the

afternoon crash. Ideas include quinoa, chickpeas or boiled chicken for protein, plus avocado, olive oil or chia seeds as a healthy fat, and mixed vegetables for ibre, such as cherry tomatoes, cucumber, spinach or rocket. Tip: Supercharge the nutrition factor by adding sprouts. Sprouts have, gram for gram, more nutrients than any other food! Lunch on leftovers: There’s nothing wrong with good, old-fashioned leftovers. Plan ahead: double batch your dinnertime meal so you have plenty left over. Refrigerate in an airtight glass container that can be easily heated up in the microwave at work the next day. Soups and casserole-style dishes work well. ‘Ave an avocado: The humble (and very transportable) avocado is packed with nutrients, plus ibre, good fat and protein. Plop one in your bag and smash onto crispbread or toast. Keep salt and pepper at your desk to sprinkle on top and you’ve got yourself a healthy and delicious uberquick lunch. Combine it with a handful of nuts or squish some chickpeas on top for protein and you’re good to go! Tip: Try adding hot sauce or turmeric. Turmeric will give your avocado toast a nutrition boost that’s hard to beat.

Dinner Break out the slow cooker! Throw your dinner’s ingredients in before you leave for work and come home to a healthy, warm meal, ready to serve. Tip: Dedicate some time on the weekend to prepping slow cooker freezer bags. Simply throw all your ingredients into a zip lock freezer bag and write on the outside what the meal is and any extras you need to throw in when it comes time to cook, such as stock. Be sure to write the date on the meal so you know which one to grab irst. Pre-wash and cut veggies: It may seem a little laborious, but this simple strategy can save you oodles of time in the long run and is a sureire way to increase your odds of chowing down on a nutritious dinner after a busy day. Store in airtight glass containers ready to use in easy-to-whip-up meals, such as stir-fries and soups. Tip: Keep cans of beans and lentils on hand and throw in a pot with some stock and your veggies to make a quick, illing soup. Batch meals: Ensure you’ll eat healthy dinners all week by spending a bit of time batch-cooking on the weekend. A little pre-planning goes a long way: meal plan what you’re going to eat for the week, make sure they’re freezer-friendly, then get to work chopping and cooking for a couple of hours. Get the whole family involved! This will reduce the time it takes to make meals as well as teach your children healthy eating habits.

natureandhealth.com.au | 47 | August-September 2016

❃ Quick snack ideas Snacks are important to keep blood sugar stabilised throughout the day. Take a little time to plan snacks for a big nutritional pay-off by employing these simple strategies. Freeze mufins: When making your next batch, double the recipe and freeze half the mufins once baked. Take a bit of time to individually wrap mufins in parchment paper before you freeze, making it easy to grab a single mufin to go. Pre-make packs: Create an assembly line and get everyone involved in pre-making snack packs for the week. Think nuts, seeds, bliss balls, and dried fruit. Homemade dips: Hummus is a versatile ibre- and proteinrich spread for toast, wraps, or as a vegetable dip. Enhance your hummus with turmeric or avocado. Buy a banana carrier: Always have an unbruised banana in your bag ready to eat when hunger strikes. Pair it with some nuts for healthy fat and protein to slow down the release of sugar into your bloodstream.


food + nutrition organic and easy

Meet The Healthy Chef Pamela Allardice talks to Teresa Cutter, aka he Healthy Chef, about her Polish great-aunt, almonds, and favourite recipes. How did The Healthy Chef start? I was inspired by my Polish great-aunt, who had her own vegetable garden and cooked everything from scratch. My personal brand evolved from there – I wanted to get people cooking their own food and eating healthier. I also worked under many great chefs, which deepened my knowledge of the importance of taste, seasonality and freshness. All this led me to what is now The Healthy Chef, where I share my recipes through cookbooks, food blends, recipe app, cooking master-classes, and events. What’s the one ingredient you couldn’t live without? Almonds: they’re so versatile and delicious. I make my own almond milk, I sprinkle them over salads, snack on them and add them to smoothies. They’re a nutritional powerhouse of vitamin E, protein and omega 3 fats – a key component in keeping skin supple, maintaining muscle, and curbing cravings.

❃ Mango lassi This is rich in probiotics, antioxidants and branched chain amino acids (BCAAs) that reduce fatigue, improve exercise performance, reduce muscle breakdown and facilitate healing. Serves 2 • 1 mango, chopped • ½ cup freshly squeezed orange juice • 1 cup natural yoghurt

• ¼ teaspoon ground turmeric • 1 teaspoon bee pollen • handful of ice, to blend Combine ingredients in a high performance blender. Blend until smooth. Garnish with crushed pistachios and a little extra turmeric.

How do you incorporate eating certified organic products in your daily life? I always try to source certiied organic fresh food and vegetables where possible, as well as grass fed poultry and meat. I don’t compromise on quality and taste, so by choosing certiied organic I know that I’m eating foods that contain the highest absorbable nutrients available. This is why I like to search the world for the best tasting organic ingredients out there to use in my products – I believe in ethically produced, honest and pure food. For instance, I love to add my certiied organic Healthy Chef Superfood to my smoothies for breakfast, or combine it with some natural yoghurt and berries as a healthy snack.

natureandhealth.com.au | 48 | August-September 2016


food + nutrition organic and easy

It’s full of antioxidants and prebiotics to help support a healthy immune system and better digestive health. Throughout the day, as an energising alternative to cofee, I drink my ceremonial grade certiied organic Healthy Chef Matcha Green Tea, combined with organic homemade almond milk, which is full of health-promoting properties to help support a healthy metabolism. Australian Organic Awareness Month is this September, Why are you so passionate about the organic industry? The use of certiied organic and natural whole-foods is at the heart of our philosophy at the Healthy Chef. We pride ourselves on developing high quality products and recipes that will inspire a deeper commitment to healthy living. Utilising premium certiied organic ingredients in our products means we’re creating quality, honest and pure food to help support a healthy lifestyle.

❃ Brown rice porridge A nourishing breakfast which promotes energy and vitality and keeps you warm and cosy through winter months. Warming aromatics like cinnamon and ginger make it absolutely irresistible. Serves 2 • • • • • • •

1 cup cooked short-grain brown rice 1 cup milk (I like a combination of rice and coconut) 1 cinnamon stick thin slice of fresh ginger 1 vanilla bean, split and seeds scraped or ½ teaspoon vanilla paste 1 teaspoon ground laxseed (optional) a little honey, to serve

Combine rice, milk, cinnamon, ginger and vanilla in a pot. Heat gently and simmer for 10 minutes, adding a little extra milk if necessary. Your porridge should be creamy. Serve alone or topped with laxseed, stewed fruit, honey and extra hot milk.

Visit Teresa, and buy her book Purely Delicious, at www.thehealthychef.com eStore.

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Contact Matt Porter on: t. 02 9213 8209 m. 0414 390 176 e. mattporter@yafa.com.au yafa.com.au/custom-content

natureandhealth.com.au | 49 | August-September 2016


food + nutrition industry insights

Industry insights Don’t get ripped of! When buying organic, make sure it is certiied, says Andrew Monk. Organic vs. conventional

A

Choosing the Australian Certiied Organic logo protects farmers, processors, and consumers under law.

s a consumer, you cannot be sure that a product displaying the word ‘organic’, that you have paid good money for, is truly as it says – organic. The only way you can 100 percent trust that a product is truly organic, and be protected by the law, is to look for a certiication logo such as Australia’s Certiied Organic (ACO) Bud logo. A certiied organic product must be grown, processed, and handled following strict guidelines set by the Australian Certiied Organic Standard. In addition, for the whole product to be certiied organic, all other ingredients must pass the test of being permissible in an organic product. The Australian Certiied Organic Standard has an extensive list of restrictions and permissions on how to grow, package and transport certiied organic products. It is very clear in regards to limitations, for example banning known carcinogenic substances and other nasty ingredients. ACO auditors follow a rigorous audit process, carry out product testing, and conduct audits on certiied operations and retailers to verify compliance. If you’re not buying certiied organic, you might be buying into a range of other things you didn’t bargain for.

Narelle Chenery, Research and Development Director of certiied organic personal care producer Miessence says, “The difference between a certiied organic and a conventional formula is simply the ingredient list. The majority of the organic product will be certiied organic and contain non-toxic, plant-based ingredients, which are actually beneicial for the skin and the planet, while the conventional product usually contains petrochemically-derived mineral oils, potentially toxic and carcinogen-contaminated emulsiiers, possible mutagenic preservatives, and neurotoxic and hormone disruptive synthetic fragrance allergens.” The only way you can guarantee the product to be free of such harmful chemicals is to look for the ACO Bud logo! Australian Certiied Organic is Australia’s leading and most recognised certiication body. Brands that use the famous ACO Bud logo are authorised to do so once they have passed particular guidelines and agree to regular - as well as unannounced - spot auditing and product testing. The Bud logo is the mark of a genuine organic product. Every operation from paddock to plate (or face, for that matter) within the supply chain requires certiication to the strict organic standards by an independent ACO team in order for the end product to claim organic certiication and the display of the ACO Bud logo. The Bud logo represents products that are free range, cruelty-free, non GM, pasture-fed, socially responsible, biodiversity friendly, and of course grown free from synthetic pesticides, herbicides with no use of hormones or antibiotics. It allows you as consumers to have conidence that what you are purchasing is truly organic. Australian Organic’s strategic agenda is to protect the organic marketplace, promote products that bear the Australian Certiied Organic logo, and in turn make a major difference to consumer health and wellbeing for current and future generations. This helps farmers to care for their land and animals: organically, sustainably, and humanely. So next time you shop with your health in mind, and you want to make sure you pick up a genuine organic product look for the Bud logo! Andrew Monk is the Chairman of Australian Certiied Organic. www.aco.net.au

natureandhealth.com.au | 50 | August-September 2016


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food + nutrition issue

Iron overload Iron is essential for healthy blood and energy – but is it possible to have too much of a good thing? Naturopath Sandi Rogers reports.

I

Make green tea your beverage of choice, as its tannins and polyphenols appear to block absorption of non-heme iron.

RON is the nutrient that transports oxygen (in haemoglobin) to every part of the body. Under normal circumstances, we absorb around 10 percent of dietary iron, but people with the genetic condition haemochromatosis absorb four times that amount, resulting in iron overload. Because the human body is unable to eliminate this mineral, over time it accumulates in the heart, liver, pancreas, pituitary, and joints. The most common form of this condition is haemochromatosis Type 1, or Classic Haemochromatosis (HHC) and the most common symptoms are chronic fatigue and joint pain – symptoms synonymous with numerous conditions, which is why haemochromatosis is often undiagnosed. However, a real giveaway is pain in the knuckles of the pointer and middle ingers, dubbed “the iron ist”. Symptoms manifest in men during their late twenties and early thirties; in women, 10-15 years after their last period. If you have even the slightest suspicion you may be sufering iron overload, see your GP as untreated haemochromatosis increases the risk for osteoarthritis or osteoporosis in knuckles, hips and ankles; enlarged liver, cirrhosis, cancer, and liverfailure diabetes; irregular heartbeat, enlarged heart, congestive heart failure; diabetes, hypothyroidism, hypogonadism, hormone imbalances; and enlarged spleen. Plus autopsies of people sufering Alzheimer’s, early onset Parkinson’s, epilepsy, multiple sclerosis, and Huntington’s have revealed mismanaged iron in the brain. But when haemochromatosis is discovered early and treated, a person can live a normal, healthy life.

Vibrio vulniicus, which thrives in an environment of excess iron. Even handling raw shellish with a cut on your skin can be dangerous. In rare cases, this bacterium may cause serious complications or death. • Alcohol: Excess alcohol compromises liver health, and the liver is the organ most sensitive to iron overload. Moreover, alcohol enhances iron absorption from food – an explosive combination. • Sugar: Another substance that enhances iron absorption. Read labels to identify added sugars. People with severe symptoms also need to cut back on iron-rich foods, including iron-fortiied foods and foods containing heme (animal-derived) and non-heme (plant-derived) iron. Heme iron is more readily absorbed than non-heme iron, and red meat is particularly high in iron, so committed carnivores have to make some hard decisions. Calcium inhibits absorption of heme iron, so combining dairy products with meat may reduce iron absorption. Fruits, vegetables, wholegrains, legumes, nuts and seeds ofer superb nutrition, with the added bonus that many come with inbuilt iron blockers in the form of phytic acid (in bran, wholegrains, legumes, nuts, seeds and soy products), oxalates (leafy dark greens, such as spinach) and magnesium (nuts, seeds and wholegrains). The other beneit of plant foods is that they’re rich in antioxidants, which may reduce oxidative stress caused by unbound iron. Caution: the antioxidants vitamin C and betacarotene both promote iron absorption, so supplements and foods rich in these nutrients should be consumed well away from iron supplements or iron-rich foods. Dr Sandi Rogers (ND, EDD) is a life member of the Australian Traditional Medicine Society. www.atms.com.au

Safer food choices Dietary changes are necessary, so consult with a nutritionist or naturopath. Broadly, the greater iron overload you have, the more cautious your dietary choices need to be. Key restrictions include: • Iron supplements: They often contain much higher levels of iron than in foods. Moreover, supplemental iron is created for maximal absorption. • Raw seafood: It contains the bacterium natureandhealth.com.au | 52 | August-September 2016


food + nutrition in the news

Pretty powerful hose trendy teensy leaves scattered across chefs’ creations are more than just a pretty face, writes naturopath Teresa Mitchell-Paterson.

M

❃ Top tips 1. Look for the most intensely coloured microgreens, as they’ll be the most nutritious. 2. Eat microgreens as close as possible to harvest, as their nutritional value declines rapidly. 3. Boost their nutritional value with a splash of extra-virgin olive oil, as this improves the bioavailability of their fatsoluble nutrients: carotenoids, vitamin E, and vitamin K. 4. Grow your own! Check out www.yougrowgirl.com and www.chefsteps.com Teresa Mitchell-Paterson (BHSc CompSc, MHSc HumNut, AdvDipNat) is a member of the Australian Traditional-Medicine Society. www.atms.com.au

ICROGREENS are, in fact, nutritional powerhouses containing, overall, about ive times the levels of vitamins and carotenoids as their mature counterparts. To get the full beneit you need to eat more than the dozen leaves on your main course, but that shouldn’t be a problem: they’re as tasty as they’re healthy, grow easily on a sunny windowsill (especially ones that germinate and grow quickly, like mizuna), and are widely available. Smaller than baby greens and harvested later than sprouts, microgreens are tiny soil-grown vegetable and herb seedlings with a single stem. They’re harvested at cotyledon (embryonic) leaf stage, seven to 21 days after germination, when they’re between 25mm and 75mm high, by cutting the stems just above soil level. The health beneits of these immature seedlings have been known for some time: almost 50 years ago, Yale University scientists showed that young pea seedlings grown in light contain signiicant levels of tocopherol, a form of vitamin E. More recently, results of a study investigating 25 commercially available microgreens, and published in the Journal of Agricultural and Food Chemistry, conirmed the presence of substantial amounts of tocopherols in the tested greens. The combined levels of alphatocopherol and gamma-tocopherol ranged from 7.9 to 126.8 mg per 100g, with green daikon radish microgreens scoring the highest value. The original Yale study also discovered the pea seedlings start to produce large amounts of vitamin K when exposed to light. Vitamin K plays a critical role maintaining strong and healthy bones, as well as promoting normal blood clotting and preventing

Microgreens are a fantastic source of immune-boosting vitamins C and E, and beta-carotene. excessive bruising. Young lettuce seedlings harvested seven days after germination had the highest antioxidant capacity and the highest concentrations of health-promoting phenolic compounds compared to more mature produce, reported another study. The researchers also found microgreens to be a superb source of vitamin C, with content ranging from 20 to 147mg per 100g. Red cabbage microgreens came in irst at 147mg; by way of contrast, raw mature cabbage contains just 57mg of vitamin C. The levels of the carotenoids betacarotene, lutein/zeaxanthin, and violaxanthin ranged from about 0.6mg to 12.1mg per 100g of microgreens, which makes some a better source of betacarotene than boiled carrots. Coriander microgreens had three times more betacarotene than the mature herb, and were richest in terms of lutein and betacarotene. It’s thought microgreens are so nutrient-rich because they’re harvested right after germination, loaded with all the nutrients they require to grow into mature plants. However, growing, harvesting, and handling conditions may impact nutrient content, so additional studies are needed to evaluate the efect of agricultural practices on nutrient retention.

natureandhealth.com.au | 54 | August-September 2016


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food + nutrition nourish me

Nourish me Seven of our favourite must-have new and natural food products this month. Corn-ilicious! Don't confuse these moreish GMO-free Real Foods Corn Thins Sesame Organic with tasteless rice cakes – they are bursting with lavour. In supermarkets. www.cornthins.com

Be on the pulse Pangkarra Foods have a new range of gourmet paddock-toplate products – the Roasted Faba Beans with Rosemary and Sea Salt are yummo! www.pangkarrafoods.com

Spread the love Finding a trans fat-free, organic nut butter is easy with Food To Nourish’s Gingernut Butter, devised by clinical nutritionist Danielle Minnebo. www. foodtonourish.com.au

All in one The clever folks at Pitango have developed a range of home-cooked fresh lunch pots – perfect for a hectic day. Our fave? Miso Chicken with Soba Noodles. www.pitangofoods.com.au

Go nuts With more of us being concerned about food provenance, we love the fact that Vitasoy’s new calciumrich Almond Milk is made with Australian-grown, non-GM almonds. In supermarkets.

Snack happy The new IsoWhey Wholefoods Superfood Snacks, made with nuts, seeds, chia and puffed brown rice are amazing – Coffee and Raspberry gets our vote! www.isowhey.com.au

Raw bonus Chocolate enhanced with nourishing and immune-enhancing ingredients like bee pollen, reishi mushroom, vanilla, and probiotics? Count us in! www.madewithrawlove.com

natureandhealth.com.au | 56 | August-September 2016


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food + nutrition nutrition notes

Nutrition notes Pamela Allardice on a scary reason to skip soft drinks, cancer survivors’ mistakes, and new discoveries about magnesium and fermented foods.

Expert Q+A: Inflammation Any condition ending in ‘-itis’ is linked with inlammation, which is also seen in many modern diseases including Alzheimer’s, diabetes, and obesity. Inlammation’s job is to signal something is wrong. Normally it ceases after the initial injury, but sometimes tissue/ organs become chronically inlamed. To reduce inlammation, avoid saturated, hydrogenated and trans fats; processed foods; artiicial sweeteners; pre-packaged and refrigerated fatty foods. Reduce omega-6 fatty acids, but increase omega-3s to achieve a 4:1 (O-3:O-6) ratio by eating oily cold-water ish or ish oils, and 30-60g daily of raw laxseed, walnuts, or pumpkin seeds. Chillies, apples, onions, pineapple, dark leafy greens, olives and cold-pressed extra virgin olive oil are all anti-inlammatory. Keep a food diary to identify triggers, which can include salicylates, histamines, FODMAPs, casein, gluten, and nightshade vegetables. Consult a natural therapist to help. ATMS member Teresa Mitchell-Paterson BHSc (CompSci) MHSc (HumNut) AdvDipNat is a member of the Australian Traditional Medicine Society. www.atms.com.au

Cheers! Wine burns fat Drinking red grape juice or wine - in moderation - could help overweight people burn fat better, according to an Oregon University study. Ellagic acid, one of the chemicals found in purple grapes, proved particularly potent, dramatically slowing growth of existing fat cells and the formation of new ones, and boosting metabolism of fatty acids in liver cells.

Tea for you Bodhi Organic Teas from naturopath Lisa Guy look and taste beautiful, and the names make us smile – ZestTEA, TranquiliTEA, or LongeviTEA, anyone? www.bodhiorganic.tea.com

Editor’s choice: E

Eat to beat neuroses

In winter, our thoughts turn to nnourishing stews and soups, aand the Kogan Multi Function C Cooker is perfect for slowccooking; bonus points for the ffact it also makes yoghurt! w www.kogan.com.

The ability of probiotic-rich food to positively inluence gut microbiota, which in turn boosts mood, is well-documented. Now a Psychiatry Research study has found that eating fermented foods – yoghurt, keir, miso, sauerkraut, and kimchi – is associated with less neuroticism and social anxiety.

natureandhealth.com.au | 58 | August-September 2016


food + nutrition nutrition notes

Soft drinks and ageing Seriously, why would anyone drink this stuff? Now a University of California study has found that sugar-sweetened soft drinks actually accelerate the ageing process by shortening telomeres (caps on the ends of chromosomes), which increases the risk for disease and premature death.

Must-try this month: Mandarin cake Could do better A Tufts University study suggests cancer survivors’ eating habits are worse than people without cancer: the survivors ate too little green vegetables, wholegrains and ibre, and too much salt, sugar, alcohol, and saturated fat. Interestingly, breast cancer survivors tended to eat the healthiest diets.

Great idea! Nirvana Organics Liquid Stevia Flavours have less than one calorie per serve. Our favourite is the Peach lavour – delicious in green tea! www. nirvanahealthproducts.com

Mmm, magnesium m! Well known for its ability to soothe nerves and ease stress, muscle cramps, and insomnia, now a new study, reported in the British Journal of Cancer, has shown that consuming adequate magnesium also reduces the long-term risk of pancreatic cancer.

This cake has no lour or sugar – just eggs, almond meal and pureed cooked mandarins. A little sweetness comes with the rosewater syrup that is poured onto the cake. • 6 mandarins, whole • 4 eggs plus 2 egg whites • 300g almond meal • 1 tablespoon baking powder • ½ cup chopped unsalted pistachios Syrup • 80g sugar

• • • •

1 cinnamon stick 1 star anise 2 cloves 1 cardamom pod, cracked • 125 ml water • 2 teaspoons rosewater

1. Put mandarins in a saucepan, cover with water and weight down with a small plate. Bring to the boil, then reduce heat and simmer for 45 minutes. Drain, cool slightly, then blend until smooth in a food processor. 2. Preheat oven to 180°C. Grease a 22cm round cake tin and line with baking paper. Put mandarin puree, eggs and egg whites, almond meal and baking powder in a large bowl and mix well. Pour into the tin and bake for 40 minutes to 1 hour until a skewer comes out clean. 3. Meanwhile, simmer syrup ingredients other than rosewater in a small saucepan for around 20 minutes, until thickened. Remove from heat, strain out spices, and add rosewater. Pour hot syrup over hot cake and cool in the tin. Turn out, scatter pistachios over the top and serve. This is an edited extract from Eat Well Now by Ian Thorpe published by Hardie Grant Books $29.99 and is available in stores nationally.

The yummiest yoghurt Babushka Almond & Coconut Milk Yoghurt ticks every health-conscious box – vegan, all-natural, non-GMO, and gluten-, dairy- and soy-free. www.babushkaskeir.com.au Want more food and nutrition news? Visit www.natureandhealth. com.au and sign up for our FREE weekly e-news and healthy recipes, or like and follow us on Facebook, Instagram, and Twitter! natureandhealth.com.au | 59 | August-September 2016


mind + spirit beat bad posture

Desk yoga Yoga doesnâ&#x20AC;&#x2122;t have to take a lot of your time. hese simple stretches from yoga teacher Amy Landry will help you to keep moving, even when youâ&#x20AC;&#x2122;re stuck at a desk.

A

RE you sitting in a chair right now? These ive steps will have feeling more centred, grounded and at ease in ive minutes lat.

1. Release In the yoga system, inversions are rejuvenating, stimulating circulation and refreshing the blood, brain and lymphatic systems, while also having a calming effect. Sit centred on your chair, feet around hip-width apart. Gently begin to fold your torso forward to between your thighs, release your head to its natural position, and clasp your elbows, relaxing shoulders completely. Close your eyes and breathe into your back body. Hold for 1-3 minutes, then very slowly roll up the spine to exit the position.

2. Reach The more we sit, the more stiff we become. Keeping the hips and spine mobile is not only physically beneicial, it provides a mental and emotional release, too. Sit on your chair, feet lat on the loor and hipwidth apart. Lift one leg up and place the ankle onto the opposite thigh, keeping that foot lexed. Stay in this position if it is strong enough, or if you have a knee injury. Otherwise, begin to gently fold the torso forward to whatever degree feels comfortable, reaching forward through your chest to maintain length in the spine. Hold for 3-6 breaths, then slowly release the leg and repeat on the other side. natureandhealth.com.au | 60 | August-September 2016


mind + spirit beat bad posture

3. Recharge Due to the demands placed on our wrists and forearms by phones, tablets and keyboards, this simple yet powerful stretch is essential for everyone. Sit upright, ensuring you have a little space to your sides and behind you. Extend your arms and reach your hands behind your back, bringing palms together slowly towards a prayer position. If this is too strong, don’t force it – hold onto your elbows with your hands instead. Keeping the chest and front of shoulders broad, hold the pose for 3-6 slow breaths, then carefully release.

5. Rectify

4. Rotate Free up your spine, and you free up your body and mind! The condition of your spine is paramount to a long life, and it also directly affects the function of your whole body. Sit towards the edge of your seat, feet lat on the loor. Gently rotate to one side, holding on to the chair back or sides. Once you have your grip, inhale to lengthen your spine. Exhale and twist your spine, keeping shoulders relaxed. Hold for 2-5 breaths, and repeat on the other side.

This pose is a gem for anyone stuck in front of a computer for hours a day, helping to lengthen the neck, open the shoulders, fre ee up the chest and ease tension. Sit centred and upright. Extend arms in front of you, crossing one underneath the other, bending elbows, and bringing hands to meet – depending on your mobility, the hands may wrap together. Begin to lift your arms off your chest and reach through your ingers, while keeping shoulderss relaxed and breathing into chest and back body. After 3-6 breathhs, release and change sides. Visit Amy at www.amyelandry.com

natureandhealth.com.au | 61 | August-September 2016


mind + spirit inner self

ILLUSTRATION: JAMES GIBBS

Hit the road, Jack

Dr Nicola Davies provides the key psychological steps that can be taken to escape an abusive relationship. natureandhealth.com.au | 62 | August-September 2016


mind + spirit inner self

T

HERE is much advice on escaping an abusive relationship. However, as Sacha Griiths, counselling psychologist, says, “Financial, emotional and psychological dependence are major roadblocks. Most abusers are adept at instilling guilt and fear into their victims, who become emotionally and psychologically weak as a result.”

Step 1: Acceptance The victim must irst realise that they are being abused, which may involve seeking the help of a therapist. This can be hard as abusers keep a tight rein on their victim’s activities - monitoring movements, calls, reducing inancial independence and, over time, brainwashing the person into believing they can’t survive without the abuser. Natasha, from Sydney, shares an example. “My friend took 20 years of abuse from her husband – physical and emotional. No matter what her friends advised, she always made excuses for a man who broke her nose and beat her with a broomstick; she felt she was the cause of his temper. How she believed this I have no idea – she was a faithful, hard-working wife who did her best to bring up her boys. She eventually left, but had given him the best years of her life.”

Step 2: Change the mindset Men and women who are abused need to challenge feelings of being to blame or that the abuser “loves” them. Only once this change of outlook is achieved can steps be taken to escape. Often, family and friends see the problem and try to intervene, only to be horribly disillusioned when the victim goes back to the abuser. Outsiders can’t believe that a person would willingly submit to abuse, but unfortunately, as Griiths explains, there is a psychological basis: “Often behaviours learned in childhood contribute, especially if a person is raised in an abusive family.” “In the classic abusive relationship,” she adds, “there is a phase of building tension where nothing the victim does is right and the abuser becomes angrier – manifesting often in physical violence. Once this explosive behaviour is over, the victim is treated with tenderness and given gifts and the loving attention they so desperately need. Once the honeymoon period is over, however, the cycle starts over again, with the victim anxiously awaiting the next honeymoon phase.” Just like animals can be taught to accept a mild electric shock in order to get a food treat, with researchers gradually increasing the intensity of the shock, so abused people put up with increasing levels of violence in order to experience a few days of loving kindness.”

Step 3: Reach out This needs to stop. “Recognising that you need help is vital,” says Griiths. “After that, everything else will

fall into place. There are centres for abused men and women which can be reached via Facebook, Twitter, call centres, websites and oices. The abused person, once they have accepted they need help, only has to make contact. Assistance can be given in starting a new job and regaining self-esteem, while providing a safe haven. A restraining order against the abuser can

Despite the trauma of having to run from someone who should be protecting you, there is life on the other side of abuse. With escape comes freedom. be arranged by the courts, if necessary, so the victim and children are safer. Never be too proud to ask for help. A friend or colleague can provide a secure phone or computer to use, as well as psychological support.”

Step 4: Prepare It is advised not to make calls to domestic violence centres or to arrange escape via the home phone or computer, as these will often be monitored and could result in more serious abuse. It may even endanger children whom the abuser could, in extreme cases, kidnap. Griiths suggests ending the relationship in a public place, where there will be witnesses and help if the abuser gets out of control. Never make the announcement at home – there have been too many cases of serious assault or murder. A public restraining order may go a long way in keeping distance between the abuser and the family. Also, when the victim makes the escape the children should already have been sent to a safe place, in case the abuser chases a victim’s car and to avoid involving them in confrontations. Child protection services should be informed, as well as the school, so that children can’t be abducted.

Step 5: Address the trauma After escaping an abusive relationship, life doesn’t automatically assume a rosy glow. There will be post-traumatic stress to deal with, for which Griiths advises counselling. “After an escape, depression may strike, and this is when support is essential,” she says. “The victim needs to regain conidence in order to get things back on track.” Incoherent and nervous witnesses don’t make a good impression in court, should it come to this, whereas the abuser will usually have all his “facts” manufactured to perfection and make sure that his side of the case is entirely credible. They may even cast doubt upon the mental health of the victim. Counselling is also fundamental to ensure the escape is inal - and that the victim doesn’t make the same mistake again in future, by choosing another abusive partner.

natureandhealth.com.au | 63 | August-September 2016

❃ Help is near • Australian Capital Territory: Domestic Violence Crisis Service 02 6280 0900 • New South Wales: Domestic Violence Line 1800 656 463 • Northern Territory: Domestic Violence Crisis Line 1800 019 116 • Queensland: Domestic Violence Telephone Service 1800 811 811 • South Australia: Domestic Violence Helpline 1300 782 200 • Tasmania: Family Violence Counselling and Support Service 1800 608 122 • Victoria: Safe Steps Family Violence Response Centre 1800 015 188 • Western Australia: Women’s Domestic Violence Helpline 1800 007 339 • Men’s Helpline 1800 000 599


mind + spirit connections

Connections Pamela Allardice looks at how DHA improves memory, the brain-boosting powers of art, and shares expert advice on handling over-sensitivity.

Words of wisdom: Louise L. Hay Since self-hatred plays such an important role in addictive or destructive behaviour, I would like to share a favourite exercise. I’ve given this to thousands of people, and the results are phenomenal. Every time you think about your addiction for the next month, say over and over to yourself, “I approve of myself.” Do this three or four hundred times a day. No, it’s not too many times. When you’re worrying, you’ll go over your problem at least that many times in a day. Let “I approve of myself” become a waking mantra, something that you say over and over to yourself, almost nonstop. Saying this statement is guaranteed to bring up everything in your consciousness that is in opposition. When a negative thought comes into your mind, such as, “How can you approve of yourself - you spent all of your money,” or “You just ate two pieces of cake,” or “You’ll never amount to anything” - or whatever your negative babble might be - this is the time to take mental control. Give this thought no importance. Just see it for what it is - another way to keep you stuck in the past. Gently say to this thought, “Thank you for sharing. I let you go. I approve of myself.” These thoughts of resistance will have no power over you unless you choose to believe them. Metaphysical lecturer and teacher Louise L. Hay is the author of Experience Your Good Now! (www.hayhouse.com.au) from which this extract is used with permission.

Wordwatch: Technoincompatibility When a couple has different values or behaviours about use of media, such as what is appropriate to share on Facebook and whether you can text during dinner.

In a bad light 100 - that’s the number of minutes less sleep a child gets in a room where an electronic device, like a phone or computer, has been left on at night.

natureandhealth.com.au | 64 | August-September 2016


mind + spirit connections

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Enjoy art According to a study in Frontiers in Human Neuroscience, when people looked at art they considered aesthetically pleasing, they also demonstrated signiicant increases in the strength of their “functional, or task-related brain connectivity” – in other words, their accuracy and perception.

Handling sensitivity When you are empathetic, someone else’s feelings, emotions and attitudes can affect you so strongly that they almost feel like your own, says Theresa Cheung, author of Working With Your Sixth Sense. If you answer “yes” to any of these questions, the chances are that you are a sensitive, empathetic person - and that means you need to protect yourself. • Are you easily persuaded by others to do things you wouldn’t normally do? • Do your moods change as you go from one group to another? • Do you feel drained after being with certain people? • Do you need lots of time alone? • Do you have a tendency to take on other people’s problems? If you are naturally empathetic and ind it hard to disconnect from others, try visualising a way to separate yourself from them. You might imagine that you are cutting a thread between you and the other person, or you could visualise going into a special room and closing the door. You may even need to disconnect from loved ones in this way. You will reconnect again, but you need to have some time every day when you are not linked to others, so that you can feel more objective and calm. It may help to visualise a protective bubble around you that no one can enter. Call upon the part of yourself that knows how to detach itself when feelings you get from others or your environment become overwhelming.

DH HA improves memory In a PloS One study, people given either docosahexaenoic acid (DHA) or DHA in combination with eicosapentaenoic acid (EPA) reported improvements in “episodic memory” (aa person’s direct experience, such as recalling where youu were on a particular date), “semantic memory” (learned ms, such as colours), and “working memory” (language, item analytical thinking, comprehension).

Ask the Dreamweaver Q. I often return to my childhood home in my dreams – why? A. It means that there is something in your past that you are holding on to – whether it makes you feel good or bad, it is nonetheless something you need closure on. If you ind that your dreaming or waking life drifts towards the past, consciously give thanks for this time and what it taught you, accept that the past belongs only to the past, and let it go, as if you were watching a balloon loat up into the sky. Psychic medium Tammy Moir specialises in dream interpretation and life readings. www.TammyMoir.com

Visit www.natureandhealth.com.au and sign up for our FREE weekly e-news, or follow us on Facebook, Twitter and Instagram for inspirational quotes and photos. natureandhealth.com.au | 65 | August-September 2016


natural beauty look good

Natural is best for your overall health and for your skin in particular, because what you put on this, your largest organ, can end up in your other organs, too. Lisa Tristram reports.

Toxic cocktail?

natureandhealth.com.au | 66 | August-September 2016


natural beauty look good

I

F you apply even minute amounts of chemicals to your skin every day, it stands to reason that, over time, this will add up to quite large quantities. Check labels, and avoid these six shockers.

skin, where it weakens cell structures, The EPA also warns people handling it in large quantities against skin contact to prevent brain, liver, and kidney abnormalities.

Methylisothiazolinone (MIT) and Methylchloroisothiazolinone (CMIT)

Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES)

Parabens are well known as cancer-causing preservatives, and this has caused manufacturers to seek other long-life solutions, like these impossible-to-pronounce preservatives which are found in many liquid personal care products – shampoo, conditioner, sunscreen, body wash, lotion, liquid soap, and make-up remover. The main concern is a possible allergic reaction; but worse than that, they have been linked to lung problems and neurotoxicity. It’s a tricky one: however, we must ask if shelf-life is more important than our health.

Thankfully, it is becoming more common to see products labelled 'SLS/ SLES-free'. This harsh foaming agent forms the basis of many detergents, shampoos, and body washes, including baby products, where it can dissolve the proteins in young eyes, preventing them from developing properly. It may also damage the skin's acid mantle resulting in eczema-like symptoms which are not eczema at all.

Phthalates These help products like nail polish, perfume and make-up to adhere to skin. Despite being banned from cosmetics in the European Union (EU), they are still found in products from the USA, while in Australia we remain undecided. Sadly, the people most vulnerable to these potentially carcinogenic and endocrine-disrupting chemicals are pregnant and breast-feeding women. Choose natural fragrances like essential oils and phthalate-free nail polish.

Polyacrylamide/Polyquaternium Used in moisturisers and anti-ageing products as a stabiliser and binder, it also acts as a foaming and lubricating ingredient in hair products and sunscreen. It can break down into acrylamide, a carcinogen which may cause developmental and reproductive issues, which is why the EU sets limits for the amount of allowed in products however, the USA does not.

Propylene glycol (PG) and butylene glycol Despite the fact that the Environmental Protection Agency (EPA) considers this substance to be toxic enough to necessitate workers wearing protective gloves, clothing and goggles, it is found in a huge array of products - stick deodorants, body and face creams, exfoliants, hair products - where it gives ‘slip’ and forms a lubricating layer. The problem is, it easily penetrates the

Triclosan Used as an antibacterial in body wash, handwash and soap, the EPA actually registers this as a carcinogenic pesticide, and lists it as a risk to both human and environmental health.. E Even worse, its manufacturing process produuces dioxin, a toxic hormone-disrupting chemical w which can change DNA, decrease fertility, increase birth defects, and suppress immune function. Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mindbody wellness teacher. www.lisatristram.com

❃ 5 toxin-free

products I love

I can totally vouch for these gorgeous skin and personal care treats, which are made using natural and organic ingredients and are free from all of the chemicals discussed here. Enjoy! • Synthesis Brighten Vitamin C Serum ($98.00, www.synthesisorganics.com) • Manuka Biotic Body Lotion

($29.95, www.manukabiotic.co.nz) • Trilogy Vital Moisturising Cream ($39.95, www.trilogyproducts.com) • Kosmea Daily Face Exfoliant ($39.95, www.kosmea.com.au) • Sukin Anti-Pollution Masque ($15.95, www.sukinorganics.com)

Where to from here? Knowledge is power, and never is this truer than when it comes to what you put on your face, hair, and body. These sites and online stores provide valuable and up-to-date information about chemicals and what they do to the body, as well as the safer product options that are available:

natureandhealth.com.au | 67 | August-September 2016

• • • • • • •

www.safecosmeticsaustralia.com.au www.safecosmetics.org www.davidsuzuki.org www.ewg.org/skindeep www.nourishedlife.com.au www.beautifulbecause.com.au www.iamnaturalstore.com.au


natural beauty skin health

his stubborn, physically irritating and continually recurrent condition is frustrating for the suferer; thankfully, traditional Chinese medicine ofers real hope.

Psoriasis, sorted P

SORIASIS is a chronic – even lifelong – skin disease for which, according to many diferent medicine systems, there is no cure. The most common type is plaque psoriasis; raised red patches – or plaques – covered with a silvery white build-up of dead skin cells, appearing most often on the scalp, knees, elbows, and lower back. Itchy and painful, they can crack and even bleed. Conventional medications might ofer initial relief, but quickly become inefective. Traditional Chinese medicine (TCM) uses herbs and acupuncture, but the reality is that it’s more about management than cure.

A TCM perspective In TCM, causes of psoriasis are complex. It may be toxic heat in the blood; blood and qi

deiciency; qi and blood stagnation; disharmony of liver qi; internal and external winds; and other internal issues that manifest on the skin. It can also develop from other disease; infection of organs such as lung or spleen; digestive issues; or through the introduction of blood toxins, such as chemicals. One of my patients traces his psoriasis to injections he was given when he joined the defence forces, decades ago. Blood heat is the most common cause, with the early stage and at the beginning of a relapse, with red, raised, inlamed skin patches. When the condition becomes chronic, the skin appears drier with more laking or scaling, indicating the body has insuicient blood nutrients to nurture the skin. We call this ‘blood deiciency that creates internal wind’. We know blood circulates

natureandhealth.com.au | 68 | August-September 2016


natural beauty skin health

Psoriasis increases the risk fo anxiety, depression and even suicide (the latter by 44 percent!), because patients feel so ashamed, embarrassed, and helpless. Emotional connection

throughout the body, so when prolonged heat from the lung, stomach, liver, or gallbladder enters the blood, the whole body is dominated by this toxic heat. The skin, as our largest organ, cannot escape, so the heat manifests on the skin. Wind is another cause, and the combination of wind and the heat makes the surface of the body even drier. Wind interrupts energy and blood low, so in some patients a strong wind attack to the skin can induce a relapse. When psoriasis progresses to an advanced stage, blood and qi circulation are afected, leading to stagnation of blood energy or qi, which blocks circulation channels and again leads to a lack of blood nutrients reaching the skin. This combination of interconnected causes drives the condition deeper to become constitutional - the stage that is truly diicult to treat.

Anything that afects the blood must also afect the liver, as this is the organ that stores the blood. In TCM, liver energy needs to be soothed downwards, as rising liver qi causes people to become agitated; the general circulation of qi and blood loses balance, and many health issues arise. This is why stress or emotional imbalance aggravates psoriasis – and their impact is immediate. They afect liver energy, meaning the liver fails to cleanse the blood, and at the same time stagnant liver qi causes stagnation of blood and toxins to accumulate, and this afects skin. Most psoriasis suferers will tell you every time they’re stressed, the irritation lares and they start scratching. A UK study found psoriasis patients had a 39 percent increased risk of depression, 31 percent increased risk of anxiety, and 44 percent increased risk of suicide attempts. A widely-held belief is that physical appearance is behind this – and it’s true, many feel ashamed and embarrassed to show their skin. The condition, as mentioned, can be lifelong, leaving patients frustrated and helpless – one reason for the depression and anxiety. TCM goes a little further on this. Each organ relates to a particular emotion: the spleen to anxiety, the liver to anger and frustration, the kidneys to fear. All these inluence blood circulation, so when an organ is afected, the reaction can also be the associated emotion. For example, the lung in TCM looks after the skin. So when the lung is afected by wind, dryness, or stagnant mucus, the skin sufers and at the same time emotions associated with the lung, like sadness and grief, manifest. When treating psoriasis, in addition to cleansing the blood and liver, and expelling the wind, I’ll use herbal medicine or acupuncture to relax the liver, suppress rising liver energy, support the lungs, clear the digestive system, balance qi circulation, clear blood stasis, assuring all the aspects are considered, especially the emotion factors. I strongly recommend people with psoriasis consult a registered TCM practitioner or acupuncturist, because we look at this condition in a holistic way, and to a deeper level. And the earlier the better, to avoid it becoming constitutional. This is especially important in young girls as it can afect their menstruation in the future.

natureandhealth.com.au | 69 | August-September 2016

❃ Food

triggers These are highly individual, but the following come up repeatedly as psoriasis triggers. • Spices increase body heat and make the body drier, especially in the early stage or at the start of a relapse. • Dairy products - in TCM, dairy creates mucus, and mucus blocks the circulation channel, making it harder to eliminate toxins, so symptoms become more entrenched. • Sugar is the worst culprit, affecting almost everyone because it, too, creates mucus and blocks digestive energy. Some people may also need to avoid very sweet fruits, or even eliminate all fruit. One of my patients changed her diet completely: gave up sugar, became vegetarian, and eliminated dairy. Over a 12-month period, her psoriasis disappeared and it remained dormant for over a decade. Then she experienced some major stress, started to have sugar for comfort, and the psoriasis returned immediately. It’s a matter of identifying and eliminating your personal triggers. Understand, though, that results take time – perhaps a year or more – because changing your diet really means changing your blood quality, and this is a slow process. Traditional Chinese medicine practitioner Yun Niu PhD is a member of the Australian Traditional Medicine Society. www.atms.com.au


natural beauty in the news

Make a splash!

Skin benefits

the world, with one study involving 345 people with mild-to-severe chronic plaque psoriasis at Comano spa in Trentino, Italy, inding signiicant improvements in the condition after just one and two weeks of treatment. The reason balneotherapy treatment may help improve psoriasis, suggests a study published in the Journal of Drugs in Dermatology, is that it changes the skin microbiome. The researchers studied 29 patients attending La Roche-Posay, a centre in France that uses selenium-rich thermal spring water in dermatological treatments. The patients, who all had moderate-to-severe psoriasis, underwent three weeks of balneotherapy, which involved taking high-pressure showers and baths and drinking La Roche-Posay thermal spring water. When their microbiome was tested after three weeks of balneotherapy, no increase in overall bacterial diversity was observed. However, an increase in some kinds of bacteria that could have an impact on psoriasis was noted. One of these was Xanthomonas, which helps regulate keratin. In psoriasis patients, keratinocytes – the cells that produce keratin – grow too rapidly, causing a build-up of dead skin cells. The researchers concluded that the mineral water used in the study may actually change the composition of the skin by promoting the growth of some bacteria. Plus, there’s no question that soaking in hot-spring water can ease stress as the heat smooths knots from tight muscles, providing deep relaxation. Indeed, research suggests many of the perceived beneits stem from the relaxation experienced. So that’s excuse enough to indulge, especially in light of the very thoroughly researched link between high stress levels and disease – and the role stress plays in psoriasis lare-ups!

The high silica content present in some hot springs is believed to smooth and soften skin, while the medicinal properties of the water's sulphur content may ease eczema and psoriasis symptoms. Thermal therapy is used as a treatment for psoriasis across

Teresa Mitchell-Paterson Australian TraditionalMedicine Society member BHSc (CompSc), MHSc (HumNut), AdvDipNat is a member of the Australian Traditional Medicine Society. www.atms.com.au

Sure, balneotherapy – or therapeutic bathing in mineral-rich spas – is relaxing. But it is also a powerful treatment for many skin problems.

F

he high silica content present in some hot springs is believed to smooth and soften skin.

ROM the thermae (hot springs or baths) of ancient Greece and Rome evolved the magniicent spa towns of Europe – many still extant – where patrons “took the waters” to heal with mineral water treatments: bathing, irrigations, hydrotherapy mud treatments. Native American tribes considered hot springs to be nature’s “power spots” and used them for healing, puriication ceremonies, and tribal meetings, while the Japanese have long used their country’s geothermally heated hot springs, or onsen, for socialising, deep relaxation, and pain relief. Balneotherapy refers to the medical rather than recreational use of spas and hot springs that typically contain minerals such as sodium, magnesium, calcium, iron, arsenic, lithium, potassium, manganese, bromine, and iodine. However, despite a 2,500-year history in Europe alone, little research has been conducted to verify these baths' beneits, although one review did ind that balneotherapy was efective for osteoarthritis, while other studies show it improves ibromyalgia and lower back pain. Japanese researchers found people sufering chronic heart failure who soaked in hot springs experienced a decrease in blood pressure and an improvement in symptoms.

natureandhealth.com.au | 70 | August-September 2016


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natural beauty pamper me

Pamper me Six of our favourite must-have all natural beauty treats this month. Sweet!

Ear, ear

Research shows that medical grade honey can relieve the itching and scaling of dermatitis and eczema – which get worse in winter, thanks to overheated rooms and windy weather. Medihoney's new Natural Eczema Care cream contains manuka honey with other skin soothers like aloe vera, chamomile, and plant butters. www.medihoney.com.au

We’ve heard of upcycling fabric, metal and timber – but recycled rubber gloves?? We’re all for it when it results in earrings that are as cute and classy as these ones. www.en.dawanda.com

Butter up! The original Natralus Natural Paw Paw Ointment has long been a favourite of the Nature & Health team. Now these clever folks have created luscious Lip Butters, enriched with organic paw paw, shea butter and vitamin E. Our favourite? Strawberry! www. naturalus.com.au

Immerse yourself There aren’t too many problems that can’t be solved by a lovely long soak in the tub – and bath treats don’t come much better than Dr Teal’s all natural, therapeutic Detoxify & Energise blend of Epsom salts, ginger and clay. www. chemcorp.com.au

Scent your senses Gumleaf Essentials soy wax melts are made with pure essential oils, natural soy and coconut waxes. Use them in an oil warmer instead of essential oil – they will release fragrance for up to 15 hours, without the need to add water. wwwbuckleyandphillips.com

Balm beauty Cracked skin? Scaly legs? Winter is not a wonderland for skincare. Thank goodness for the extraordinarily nutritive and hydrating Green Foot Mama Organic Skin Balm. Aaaaah … www.greenfootmama.com natureandhealth.com.au | 72 | August-September 2016


Advanced Organic Cosmeceuticals

“I feel truly blessed. I came to you for nutrition and balance and come away with so much more. I feel like a big bundle of positive energy and can sense my old self back, only stronger and wiser. Namaste.” Michelle

Clinically proven actives: Natural Botox® Alternative Skin Restructuring Visibly reduces dark circles around the eyes Decrease vein imperfections Improves skin problems (such as acne rosacea) Reduces wrinkles Improves the appearance of stretch marks Improves skin Firmness and tone Improves skin elasticity Instant and long term results Replaces or spaces-out “Botox®” injectionss UV and DNA defence Whitening and Brightening.

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natural beauty gorgeous picks

Natural beauty Lisa Tristram inds natural options for pretty lips, and talks to organic skincare expert Kim Lewin-Reilly.

Green queen: Kim Lewin-Reilly Kim is the founder and creator of Lewin & Reilly Organic Skincare. www. lewinandreilly.com.au What was the moment that started Lewin & Reilly? My husband and business partner Andi were on our honeymoon in the Cook Islands, where the plants and lowers are so vivid and the people all seem so happy and healthy. This inspired us to create something that was good for your health and for the environment. We started researching straight away, but we formulated over 100 test batches in 18 months before we felt we had something truly special to offer. What’s the one product you can’t go without? Deinitely the Lewin & Reilly Face Cleansing Oil. Made from certiied biodynamic olive oil and wildharvested kakadu plum oil, it’s the perfect combination of being gentle yet supereffective. I use it morning and night. If you could do one thing for Nature, what would it be? I’d turn into the guy from that movie The Green Mile, who is able to suck diseases out of people – but I’d do it for our oceans. I’d suck up all the oil spills, plastic, bits of net and pollution, and restore ish and coral populations. Ultimately, our earth relies on clean oceans to stay healthy, too.

Keep it clean Star ingredient: Hemp Deinitely the ingredient du jour, and one with lots of research to support it. A far cry from its 1960s hippie heyday, hemp is now known to be extremely rich in skin-friendly essential fatty acids, all presented in an ideal ratio of omega-3 to omega-6. Try it: Awe Cosmeceuticals Multi Oil ($45.00, www.awecosmeceuticals.com.au)

EcoStore’s new Ultra Sensitive Body Wash is free from chemicals and artiicial fragrances, so it helps to keep skin soft and supple under winter woollies. www.ecostore. com.au

Get lippy with it My top tips for looking after your lips are: gently rub your face scrub over lips to remove dead, dry skin; use natural mineral lipstick to avoid ingesting chemicals and potential toxins; and pick a lip balm that contains natural butters like shea, as opposed to petroleum-based formula, which provide a barrier, but offer zero hydration. Try: Bite Beauty Agave Lip Masque with Madagascan vanilla extract and organic rosehip oil ($33.00, www. beautifulbecause.com.au), and Antipodes Kiwi Seed Oil Lip Conditioner ($19.50, in Priceline, David Jones, and Myer). natureandhealth.com.au | 74 | August-September 2016


naturall beauty gorgeous picks

Great idea!

Plume Lash & Brow Enhancing Serum ($95.00, www.beautifulbecause.com.au), based on hickory and watercress, is a 100 percent natural alternative to conventional hair growth serums.

Beautyy editor’s pick Exfoliation is my favourite beauty ritual, because s smooth skin is not just attractive, it is also healthier or your body, encouraging fo ell turnover. It can also ce reduce the appearance of cellulite. My favourite is Ecotan’s Pink Himalayan Salt Scrub with lemongrass oil, which boosts lymphatic circculation and helps rid your ghs of that ‘orange peel’ thig appearance. Regularity is the key - make sure you do it twice a week. Try: Ecotan Pink Himaalayan Salt Scrub ($34.95, w.ecotan.com.au) www

Not so nice 100 - that’s the percentage of women wearing conventional nail polish who were found to have high levels of a dangerous toxin, DBP, in their systems. Source: CDC

Expert tip: Ageing gratefully

3 natural toothpastes If you want pearly whites the natural way, try these luoride-free options.

My Magic Mud Whitening Tooth Powder A 100 percent natural formula, with activated coconut shell charcoal and calcium bentonite clay. The high pH level kills cavity-causing bacteria and eliminates bad breath. $39.95, www.beautifulbecause.com.au

Weleda Salt Toothpaste This alkalising formula uses sodium bicarbonate to neutralisse harmful plaque acids, and sea salt to increase saliva low annd keep gums healthy and strong. ($9.95, www.weleda.com.au)

Aloe Dent Toothpaste Feels just like a commercial toothpaste, but deinitely better for you! No sodium lauryl sulphate or chemical nasties, just soothing g aloe vera and mint. ($11.95, www.shopnaturally.com.au) natureandhealth.com.au | 75 | August-September 2016

Are you apprehensive about growing older, and its physical effects upon your looks? Psychological stress regarding ageing is common, but it is actually counterproductive because stress and stress hormones can really do a number on your face, and prematurely age your skin. So rather than approach ageing with fear, be grateful for every birthday. Each additional year that you have is 365 more sunsets that you can see, and 365 more days to spend with loved ones. Stop counting your lines and start counting your blessings: age gratefully as well as gracefully. Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™. www.enthrallingbeauty.com.au


organic living living naturally

More hip than hippie Going green is no longer the domain of the brown rice and sandals brigade. Pamela Allardice has these tips for saving the planet without compromising style.

Pick the right paint Most conventional paints are made from petrochemical derivatives which are bad for the environment and our health. Synthetic solvents, which make paint low, are classiied as carcinogenic; vinyl resins in conventional emulsion wall paints can damage lungs, liver and blood, and cause skin irritation, bronchitis, and even nervous system damage. The only really safe and eco-friendly option is to choose natural paints made from linseed oil and other renewable natural oils, resins and pigments. Traditional paints,such as distemper or casein milk paint, also contain no synthetic ingredients and will give you a classic, matt inish.

Creative salvage The detritus of the building industry – breeze blocks, scaffolding, concrete pieces and so on – would once have been discarded, but now are used to bring a cool, modern edge to a green scheme. Look out for utilitarian exfactory or commercial ittings – salvaged iron, storage racks, iling cabinets and old ofice swivel chairs, and drawers, tables and wall units – never has old scrap looked so good. Nature & Health likes: The Industrial High Bench Table, handmade from recycled timber salvaged from old Queenslander homes. www.ghify.com

Accessorise with ease Choose decorative details that enhance the natural feel: organic, lowing shapes, natural textures and recycled materials, like upcycled wooden trays, baskets made from recycled plastic, industrial products, recycled paper and packaging. Nature & Health likes: The Recycled Paper Pedestal Bowl, made from misprinted magazines that would otherwise go to landill, from Oxfam Australia. www.oxfamshop.org.au

Fabric finishes Cotton and linen may be heavily sprayed with pesticides, and given ire-retardant inishes containing harmful formaldehyde. Organic cotton, unbleached linen or raw silk are classic fabrics that make great cushions or curtains. If you want a more textured inish, try hessian (made from sustainable jute and hemp, canvas and wool. Nature & Health likes: Vintage Surfboards Cushions, hand-sewn from old blankets. www.ecochic.com.au natureandhealth.com.au | 76 | August-September 2016


organic living living naturally

Lounge around The most eco-friendly items are those that have had the least done to them – and thus used little energy in the making – so simple pieces made from natural materials come out on top. If you are sitting on untreated or upcycled timber chairs and eating from a woven rattan table, your eco credentials will be unquestionable, provided the materials come from sustainable sources and have not been treated with chemical pesticides. The favourite materials of the 20th century modern design movement, metals and glass, will give you a cool contemporary look that is also reasonably green. Althou d than organic materials, both metal and glass are non-toxic and can be recycled with little visible difference in quality. Nature & Health likes: The Malawi Chair – proudly Fairtrade, it’s made from bamboo and water reeds, and woven with traditional methods. www.ecochic.com.au

Think green Make a conscious choice always to try and buy green products, and you will ind that there are many stylish eco options: recycled glasses, coconut-shell bowls, bamboo dinnerware and, best of all, totally biodegradable plates made from leaves – perfect tableware for a truly organic party. Nature & Health likes: Top Shots Recycled Beer Bottle Shot Glasses – a great quirky gift. www.yellowoctopus.com.au

Natural flooring Fast-growing bamboo is eco-friendly as long as it comes from a cultivated plantation (harvesting wild varieties can endanger wildlife that feed off it). Seagrass, sisal and coir matting are marketed by manufacturers as a ‘natural’ alternative, but this can be misleading. Although the materials are natural and sustainable – sisal comes from agave and coir from coconut husk – they may be dyed with synthetic dyes or backed with non-biodegradable synthetic latex. For a truly natural rug, opt for those backed with natural latex, jute, or repurposed wool felt. Nature & Health likes: The Balia Hammer & Thread Rug is made with reclaimed denim and wool, and is a tough, low maintenance choice. www.upcyclestudio.com.au

Come clean The most obvious eco-unfriendlies in the bathroom are the baths, basins and toilets, which waste water and are often cleaned with chemical products – but bathroom accessories also make a difference. Source soap dishes, bath racks and brushes in natural woods (salvaged if possible) rather than plastic. Consider your towels, too. Ideally, these should be made of organic cotton or bamboo and coloured with vegetable dyes. Don’t throw away your old towels in a rush to go green, either: use them to make a cushion or recycle for pet bedding. Nature & Health likes: Rock Ribbons Turkish Towels are handwoven 100% pure organic cotton, and become softer and more absorbent the more they are used. www.rockribbonsecogifts.com

Recycle, reuse While many of us automatically put bottles in the recycling bin, far fewer of us think of recycling furniture. Using furniture made from totally recycled materials is a way of kitting out your home with a conscience. “Recycling saves energy to such an extent that secondary aluminium, for example, consumes only ive percent of the energy used to extract and process primary ore,” says David Pearson, author of The New Natural House Book. Even plastic can be effectively recycled and used to make funky modern furniture. Nature & Health likes: This eco-friendly stool is made entirely from scrap timber salvage. www.ghify.com.au

natureandhealth.com.au | 77 | August-September 2016


organic living pros and cons of plastic

Glass act In eco terms, is glass the good guy and plastic the villain? According to Brad Gray of Planet Ark, itâ&#x20AC;&#x2122;s not that simple. Jane Carstens reports.

natureandhealth.com.au | 78 | August-September 2016


organic living pros and cons of plastic

G

LASS is seen as a natural product made mostly from sand, while plastic is a synthetic product made from black oil. That perception is fair enough when you look at it in those terms, but Gray – talking to me on his plastic phone while I listened to him on my plastic phone - says we need to remember that plastic enables our modern world, too. Last week I lew interstate on an aeroplane brimming with plastic products (if they were made entirely from wood or glass or steel, they would be too heavy), and I am typing this article on my plastic computer. I paid for my groceries yesterday with a plastic credit card, washed my clothes in a mostly plastic washing machine, and I am reading these words through my mostly plastic glasses. “The key is to choose the best product for the use and situation, and then use it responsibly,” says Gray. “And that includes not using either glass or plastic as single-use items wherever possible.” Critically, we need to start thinking about plastic as a reusable product and look for biodegradable plastic, which can be made from corn and soy, wherever possible. The ball is in the consumer’s court here: if we rein in our ‘use it and toss it’ approach to plastic and use it wisely, it has the potential to reduce our environmental footprint. But we’re not there yet.

Pros and cons of plastic On the plus side, plastic is generally unbreakable; it’s lighter than glass, so it takes less energy to transport it large distances; and it can be made into an almost unimaginable range of items. On the minus side, plastic can leach chemicals into whatever comes into contact with it. It is illing up our oceans, forming huge loating garbage patches. It has also found its way into the stomachs of more than half of the world’s sea turtles, and almost all marine birds, and if we keep producing and dumping plastic at our current rate, plastics in the ocean are expected to outweigh ish (kilogram for kilogram) by 2050. About one third of plastics escape collection systems and seem to turn up almost everywhere, including buried in Arctic ice, loating in the remote Amundsen Sea in Antarctica, and in the stomachs of animals. Plastic production accounts for about six percent of global oil consumption. Microbeads (those tiny pieces of plastic found in scrubs and toothpastes) are designed to wash down the plughole, which is usually a one-way ticket to our waterways and oceans where they are almost impossible to clean up again. They are mistaken

for food by marine life, and absorb toxic chemicals from the seawater, which means they are ‘toxic pills’ for these animals as well. Eight out of 10 babies, and nearly all adults, have measurable levels of phthalates in their bodies. Phthalates are used as plasticisers in vinyl looring and wall coverings, food packaging, and medical devices. More than 90 percent of us have detectable levels of bisphenol A (BPA) in our urine. BPA is a chemical found in hard plastics and in coatings of food and drink cans. It is also an endocrine disrupter, behaving in a similar way to oestrogen and other hormones in the human body.

Australians use 10 million plastic bags every day and buy 600 million litres of water in plastic bottles every year. Recycle rules Recycled plastic is turned into other products, such as carpet, clothing, outdoor furniture, and even recycling bins. Making products from recycled plastics instead of virgin materials reduces water usage by 90 percent, carbon dioxide by 2.5 tonnes, and energy consumption by twothirds. Recycling one tonne of plastic bottles saves 3.8 barrels of oil. Glass can be recycled forever without losing its quality, and it can always be turned into a glass bottle again. The energy saved from recycling one glass bottle can power a computer for 25 minutes. Recycling glass saves 75 percent of the energy needed to make glass from raw materials. But remember: there are rules about the types of glass you can put into your kerbside recycling bin because diferent types of glass melt at diferent temperatures. Check out the Glass Recycling Fact Sheet from Planet Ark (http:// recyclingweek.planetark.org/documents/doc-184glass-factsheet.pdf) to work out what to do. Gray says Hamilton Island (http://www. hamiltonisland.com.au/about-us/history/ environmental-responsibility) of the Queensland coast solved more than one problem through recycling glass on the island. “They used to ship their used glass products back to the mainland on barges for recycling, which was very expensive and used a lot of energy. The company decided to install a glasscrushing machine on the island and they now turn their glass back into ‘sand’ and use it for landscaping and as bedding material for pipes and drains.”

natureandhealth.com.au | 79 | August-September 2016

❃ Go for glass • Glass can be used and washed over and over without worrying about changing its shape, cleanliness and durability. • Glass can be recycled into glass again while plastic is recycled ‘downwards’ into different products. • It can be used indeinitely because it won’t break down or leach chemicals. • You don’t need to replace glass products as often because they last longer than plastic (provided you don’t drop them!) • It’s mostly inert and doesn’t leach chemicals into the environment if it ends up in landill (but it does take one million years to break down!) • It can take as little as 30 days for a recycled glass bottle to leave your recycling bin and return to the shelf again as a new product. • Glass recycling is a closedloop system, which means it creates no additional waste or by-products.


organic living eco style

Ethical fashion A new breed of designers care for style and the planet. Meet Edda Hamar of Undress Runways, Australia’s largest ethical fashion show. H VIHN VIHN is on a mission to transform lives in the garment industry, funding projects in Cambodia. www.vihn.com.au

The great beyond The Great Beyond aim to advance style and comfort, while promoting sustainable textiles and socially responsible business practices. www.the-great-beyond.com

Bago studio Each Bago Studio piece is designed, handcrafted and made ethically for the conscious consumer. www.bagostudio.com.au

One tenth One Tenth tees are 100 percent organic cotton and ethically made in India. www.onetenth. com.au/

Meet Edda Hamar Tell us about Undress. Undress started out as an indie, underground fashion show .The event has grown and matured and is now a sophisticated, responsible organisation that I’m really proud of. Is fashion becoming more ethical? It’s becoming proitable to improve the sustainability, social impact, and ethics of your business. Consumers are more educated and aware, which will eventually impact demand. Plus, upcoming entrepreneurs are very interested in social enterprise. But the ability for a business to make money is still the main thing, so sustainable and ethical businesses need a sound business model. Being a social enterprise can be a real competitive advantage. How can we support ethical designers? Buy from them! Come to an Undress show (www.undressrunways.com) to see their collections, search #ethicalfashion on Instagram, and follow Facebook pages such as Business of Fashion, Ragtrader, and Ecouterre.

Clothes, cradle-to-grave 1. Fibre: Choose eco-friendly materials, which can be respun into ibres at the end of use. 2. Dyes and inishes: Use of energy- and water-eficient processes, e.g. natural dyes. 3. Design: Designed for eventual dis-assembly, so clothes can taken apart and recycled. 4. Production: Minimal waste of materials, plus fair, clean conditions for workers. 5. Distribution: Minimising travel for the garment. Support for locally made garments. 6. Retail: Reusing, upcycling, op-shopping, vintage, and even raiding friends’ wardrobes! 7. Care: Your clothes don’t enjoy hot washing machines and hanging in the sun for days. 8. Grave: Minimise landill burden by using biodegradable products. Amanda Rootsey is an eco model, Gentle-Living Coach and founder of holistic personal development school for teen girls, Shine From Within. www.amandarootsey.com.au natureandhealth.com.au | 80 | August-September 2016


organic living top tips & great ideas

August

is the month to...

Watch (lots of) fish

Rug up

UK scientists have conirmed the calming effect of ish-watching in an aquarium, but have also discovered that the more colourful the ish, i the greater the health beneits. Find a b ssoothing ishy sscreensaver at www.geliosoft. w om co

Wait till you feel how soft this 100% organic cotton throw is – printed with eco-friendly dyes, it’s perfect for keeping off the chill. www. downthatlittle lane.com.au

Tote a truck uck tube

Have a heart (or two) These dear little knitted hearts are e illed with nothing but lavender and wheat – perfect for scenting drawers or placing under the pillow, the wheat grains gently bump the lavender buds to release natural essential oils. www. clareloves.co.uk

16,500 Aussies are hospitalised each winter due to lu complications, so go to bed! Protect with elderberry

The Rowena is a super carry everything anywhere kind of bag. Handmad de with trucktubes and lined with vintage faabrics, it’s one of ourr eco favouritess, too. www. upcycle studio. com.au

Reacch weights for w g Weights are great for itness, but a complete set of dumbbells is expensive. We like the nifty SmartBell – equivalent to 15 different weights, you simply turn the dial to adjust the weight. www.kogan.com

Ask someonee if they’re OK

Stock up p on calendula Its bright oraange lowerheads are a traditional and effecttive remedy for cuts, scratcches, rashes, minor burrns, and sore skin, being anti-inlammatory, antifungal, and antibacterial. Take a ass a tea, apply in eam form, or ask a cre eopath for drops. home

September 8 is national R U OK? Day, a great initiative with one simple idea: ask, listen, encourage and follow w up, as a way of supporting emotional health in the community. Get morre tips at www.ruok.org.au

Take Nature & Health with you wherever you go, by downloading our app to your smartphone! http://itunes. apple.com/au/app/nature-health/id610097531?mt=8

Research in the Journal of Pharmacology & Pharmacokinetics shows that taking elderberry extract within 24 hours of catching a cold significantly reduces congestion, muscle ache, headache, and fever.

Practise safe f phone h Bodywell’s SafeSleeve phone cases are FCC-certiied lab tested to block harmful EMR radiation from your phone. www.earthingoz.com.au

For more great natural health and lifestyle ideas, visit www.natureandhealth.com.au Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways, www.facebook.com/NatureAndHealth!

natureandhealth.com.au | 81 | August-September 2016


Letâ&#x20AC;&#x2122;s Celebrate

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Recipes your body will thank you for Kitchen staples for this season Best ACO beauty buys

7 tips for purchasing Australian Certified Organic PROUDLY SPONSORED BY OUR GOLD SPONSORS


From the CEO A

Not sure where to ind certiied organic products near you? Head to our website: www.austorganic. com/where-to-buy

h, September! For Australian Organic, September is a month of celebration, where we’re honouring all things certiied organic. As the CEO of the Australian Organic Group, owner of the country’s most trusted organic certiication brand, Australian Certiied Organic, I am pleased to announce the return of Australia’s most successful campaign raising awareness for certiied organic products as well as a fantastic new partnership with Nature & Health magazine. This September, Australian Organic Awareness Month 2016 will celebrate all things certiied organic from food and beverages to cosmetics, textiles, cleaning products, garden products, and even pet food. Australian Organic Awareness Month 2016 welcomes brand new sponsors who have come together from across the country to raise awareness and share the beneits that arise from choosing certiied organic, including Thomas Chipman, Barambah Organics, Bill’s Certiied Organic Health Bakery, ive:am, Eco-Farms, Borderland Grapes, Lotus, E3Live Australia, Australia’s Own Organic, Sacred Grounds and Gemtree Wines. The Australian Certiied Organic Bud logo appears on the overwhelming majority of certiied organic products sold in Australia, so we take our responsibilities very seriously. Due to the work we do, you can trust that any product carrying the ‘Bud’ meets the very high standards that we demand. The products that we certify must be free to range, pasture fed, socially responsible, sustainably ished, biodiversity friendly, with no added hormones, no GMOs, and of course grown free from synthetic pesticides, herbicides and antibiotics.

Since our inception in 1987, the Australian Certiied Organic Bud logo has provided consumers with a symbol of trust and integrity for certiied organic products. The Bud is protected by over 11,000 individual compliance checks each year, from client audits to chemical residue testing to product checks, our team works very hard to ensure that the only true organic is Australian Certiied Organic. It’s no secret that the certiied organic industry, currently worth $1.72 billion, is considered one of the fastest growing agricultural trades in Australia. The demand for certiied organic products, and in particular products wearing the ACO Bud logo, is growing at a rapid pace not only locally but also overseas, particularly across the Asian markets. Please remember that just because a product claims to be organic, it doesn’t mean it really is. The only true organic is Australian Certiied Organic. Always look for the Bud logo. Help us spread the certiied organic message this September by choosing certiied organic products for your family, and remember - that doesn’t just encompass fresh produce! You can follow the Australian Organic Awareness Month campaign and be in the running for our major consumer prize by keeping in touch on both Facebook (Australian Organic) and Instagram (@ AustralianOrganic). I am very excited about this special feature we have pulled together and am very much looking forward to sharing it with you! Grab a cup of certiied organic coffee and get comfortable with the following pages of our Nature & Health AOAM special! Paul Stadhams, CEO Australian Organic

natureandhealth.com.au | August-September 2016


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to 7buyreasons certified organic

he certiied organic industry is worth over $1.7 billion to the Australian economy and is growing rapidly every year.

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ustralian Certiied Organic currently certiies over 16,600 nationally available products and have noticed the demand for certiied organic products increasing. Customers trust the Bud logo which is displayed on a variety of products, ranging from food and beverages to skincare, clothing, homewares, gardening products, pet food and more. So why is choosing certiied organic better for you?

1. Choosing certiied organic means you are doing your part for the environment. Organic farming practices focus on biodiversity production and land regeneration, with farmers taking into consideration any potential impact on native lora or fauna on their land. The Australian Certiied Organic Standard prohibits the use of synthetic agricultural chemicals, including pesticides, fungicides and herbicides. 2. Certiied organic products are the only true free range products. Livestock must be 100% free range to be certiied organic. This means NO caged chickens and NO sow stalls. Animals must be given a high standard quality of life that allows them to perform natural social and physical functions. For example, with set stocking systems, no more than 1,500 birds are permitted per hectare for certiied organic chickens, whereas non-certiied free range can be up to 10,000 per hectare. 3. Certiied organic food products are real, natural food that is beneicial for your health. Certiied organic food is real food made without synthetic colourings, preservatives, additives or GM ingredients, items that can be linked with allergic reactions, asthma or ADHD.

4. If you can’t eat it, you shouldn’t put it on your skin. All ingredients used are natural and effective, and therefore aren’t tested on animals. Products under the ACO banner do not use any synthetic colouring agents, fragrances, ethoxylated ingredients, silicones, parafin, or petroleum. 5. It is grown without GMOs and made without nanotechnology. Currently it is not an Australian legislation requirement for foods made with genetically modiied material to be labelled as such. The only way to know your product is GM-free is to purchase certiied organic. 6. Certiied organic products are 100% socially responsible. By buying Australian Certiied Organic, you are protecting workers’ rights. ACO upholds the principles of Fair trade, 100%. 7. The Bud logo is a logo with integrity. Australian Certiied Organic has one of the strictest and most thorough food regulatory programs in the world. Every single ACO product has a certiication number unique to the operator and this allows for traceability throughout the production system. ACO also carries out random audits and product testing on certiied organic products to ensure the authenticity of the Bud logo always. Australian Certiied Organic works towards the future, focusing on organic, sustainable farming practices, land regeneration and biodiversity protection. The ACO Standard strictly prohibits the use of synthetic agricultural chemicals. These toxins, such as pesticides, fungicides and herbicides, could be potentially dangerous for the environment and for the end consumer.

natureandhealth.com.au | August-September 2016

“he beauty about embracing certiied organic is that it is a win:win situation for everyone; a healthier you and a happier planet.’’ – Carla Oates, Australian Organic Goodwill Ambassador


Let’s talk Certified Organic Beauty Twenty years ago, inding certiied organic beauty products could have been a hard task. Nowadays, there is an abundance of options.

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Our favourite beauty products this month Don’t forget to look for the Bud logo! • Divine by Therese Kerr  Naturally Bronze and Exfoliating Body Scrub Duo 150ml RRP: $66.95 AOAM special for $54.95 • TOM Organic Regular Tampons RRP $7.95 • Little Innoscents Paw Paw Balm 100g RRP $7.95 • Vanessa Megan Nature’s Elixir Face Oil 20ml RRP $79.95 • Uni Organics Sleeping Beauty Enriching Night Cream 50 ml RRP $59.95

onsumers are evidently making more educated and responsible decisions on what to purchase and apply to their skin, however it’s still important to be aware of sneaky marketing pulls. We are continuously faced with the issue of products being mislabelled - just because a product claims to be ‘organic’ doesn’t necessarily mean it is! You could be putting harmful chemicals on your skin without even realising. Companies need to start considering the complete life cycle of the product – from farm to face. Australian Organic Goodwill ambassador and co-founder of The Divine Company, Therese Kerr, Ke in celebration of Australian Organic Awareness Month, chats about these toxins and how to avoid them. What are some of the key toxins we may be utting on our bodies? If we are to be honest about pu co onventional products, only cosmetics companies know whhat they are putting in their products. Not all ing gredients are required to be included on the label and ere are many names that can be used when it comes the to a single chemical. The list of dangerous ingredients used in cosmetics is quite long - the National Institute of Occupational Safety and Health has stated that nearly 900 of the chemicals used in cosmetics are toxic - but here are some of the major ones that are very common that you will deinitely want to avoid. Parabens are also known as methylparaben,  propylparaben, isoparaben, butylparaben. • Linked to possible carcinogenic activity. • Believed to have an oestrogenic impact on the body. • Used in over the counter personal products as a preservative to extend the shelf life of the product. • Found in face, body moisturisers, body wash, deodorants and cleansers. Phthalates, plasticising ingredients (present in nearly three-quarters of 72 products tested by the Environmental Working Group), which have been linked to birth defects in the reproductive system of boys and lower sperm-motility in adult men, among other problems. Methylisothiazolinone (MIT), a chemical used in shampoo to prevent bacteria from developing, which may have detrimental effects on your nervous system.

Toluene, made from petroleum or coal tar, and found in most synthetic fragrances. Chronic exposure linked to anaemia, lowered blood cell count, liver or kidney damage, and may affect a developing foetus. Triclosan is a registered pesticide. It is an antimicrobial active ingredient contained in a variety of products where it acts to slow or stop the growth of bacteria, fungi, and mildew. Found in a large number of personal care products, it is also apparently used in toothpaste to stop gingivitis. Brushing your teeth with any toothpaste containing triclosan can expose you to the harmful effects, which include impaired heart and muscle function and hypothyroidism. What if a label states that it contains certiied organic ingredients? If a product simply states: “Containing Certiied Organic Ingredients” or “Contains Certiied Organic Ingredients”, these products can and most likely do contain chemicals. They can contain certiied organic ingredients but they can also contain nasty chemicals that are not allowed under certiication and this is where the consumer needs to be educated to be in a position to distinguish what products are truly Certiied Organic. Only products certiied by a certiication organisation– such as Australian Certiied Organic - provide a guarantee that the product is free from the nasties commonly found in conventional products. How can you tell if a product is certiied organic? There is a huge misrepresentation in relation to the use of the word “organic”. A company can claim something is organic if it has one natural ingredient, yet it can contain literally hundreds of chemicals. More and more people are demanding healthier products, and companies are taking advantage of the customers’ lack of awareness as to what “organic” really is. For a product to be truly organic, it has to be certiied organic. A certiication logo or certiication details will be displayed on the product packaging so consumers are able to tell the difference. ACO is, in my opinion, the most stringent organic certiication body.

natureandhealth.com.au | August-September 2016


australian organic awareness month special

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❃ Don’t forget to look for the Bud! 1. Consume certiied organic products – minimise or eliminate processed foods. 2. Use only certiied organic household, personal, skin, hair care and baby products. The Divine Company provides the highest quality, nutrient and antioxidant-rich certiied organic agedefying skincare, personal, men’s and baby products on the market. 3. Use only certiied organic deodorant. Do not use antiperspirants. 4. If you can’t pronounce it, don’t put it on your body. Ask:“Would I eat this?” 5. Go fragrance-free. One artiicial fragrance can contain hundreds of chemicals, and fragrances cause allergic reactions and endocrine disruption for males and females. Thyroid challenges, endometriosis, ibroids, infertility, PCOS, breast, ovarian, testicular cancers, lower semen quality and malformed genitalia (baby boys’ genitals not forming correctly in the womb because of oestrogen dominance being passed down during pregnancy through maternal transfer) are at record highs. 6. Pay attention to the order ingredients are listed in. Manufacturers are required to list ingredients in descending order by volume, meaning the irst few are the most prominent. If lavender or chamomile extract are the last ingredients in a long list on the label, then your lavender and chamomile body wash isn’t very natural. 7. Buy products that come in either glass bottles or ensure the plastic is bisphenol-A (BPA) free. Certiied organic also controls this. Be careful of BPS. 8. Purchase certiied organic products from companies that are earth-friendly, animalfriendly and green. 9. Purchase either the book “The Chemical Maze” or the phone app and review all products when you go shopping. Another great app is ‘Think Dirty’ from The Breast Cancer Fund. This app allows you to scan a product to see its rating, with 0 being cleanest and 10 being the most toxic. These apps are a great way to become familiar with the things to avoid. Find out more about The Divine Company: Facebook: thedivinecompany Instagram: @thedivinecompany www.thedivinecompany.com natureandhealth.com.au | August-September 2016


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From vine to wine! Gemtree is a family-owned winery dedicated to growing better wine, naturally.

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ynamic duo Mike Brown, chief winemaker, and wife Melissa Brown, biodynamic viticulturist, work together to grow Gemtree Wines. With minimal intervention in the winemaking process and a more environmentally conscious farming system, Gemtree produces wines which are powerful, concentrated, and express the true characteristics of each grape variety and the region. Gemtree Wines now own 328 acres of certiied organic and biodynamic vineyards in McLaren Vale and have been awarded 5 stars winery recognition by James Halliday since 2009. But what exactly is Biodynamics and why do you keep hearing things about moon cycles and special days to drink wine? Gemtree explains. What is Biodynamics? Biodynamics is about soil fertility (healthy foundations) and the recognition of a relationship between plant growth and the rhythm of the cosmos. It provides an opportunity for farmers to retain the role and function as providers for and caretakers of health and the welfare of the community, as well as the environment. How do Biodynamics impact wine making? Gemtree believe that this style of farming ultimately produces better quality wines. By adhering to the biodynamic calendar they pick and process the fruit and bottle their wines at optimum conditions, meaning that consumers are getting the purest and best possible quality wine. Gemtree prides itself on a whole-hearted approach, setting new standards for sustainable, generational farming and the certiication of being biodynamic has been an incredible achievement for the Brown and Buttery families. Will a fruit day make my wine taste better? The lunar calendar has been used for farming for centuries, but recently people have noted the moon’s effect on wine tasting. According to the lunar calendar, fruit days are the most auspicious days to drink wine. Gemtree wines have been testing this theory since they started biodynamic farming in 2008 and we have found that, for some beyond-logical reason, red wine does taste better on a fruit day. So if you’re about to pop that vintage Gemtree Shiraz you’ve been waiting to open for years, you should read this irst.

Root day: Root days are when the moon is in any of the Earth Signs such as Capricorn, Taurus and Virgo. If you follow the lunar calendar for wine tasting, root days are not good days to enjoy wine. Flower day: Flower days are when the moon is in any of the Air Signs like Gemini, Libra and Aquarius. Flower days are recommended for enjoying aromatic wines, such as viognier or torrontes. Leaf day: Leaf days are when the moon is in any of the Water Signs such as Cancer, Scorpio and Pisces. Leaf days are days when the plant is focused on producing chlorophyll, and are generally not recommended for enjoying wine. Fruit days: Fruit days are when the moon is in any of the Fire Signs such as Aires, Leo and Sagittarius. Fruit days are the most optimal wine tasting days. Why visit Gemtree Winery? Their sustainably built cellar door is open seven days and has sweeping views across McLaren Vale to the sea. Visitors can taste their way through their range of award-winning wines, browse their market stall of seasonal produce from our very own home grown veggie patch or simply relax on the deck with a glass or two of wine and sample our regional platters featuring a selection of only the inest local and organic produce.

natureandhealth.com.au | August-September 2016

Use the coupon code AOAM16 and receive free freight on any dozen wines purchased online or in cellar door for the duration of Australian Organic Awareness Month. http:// www.gemtreewines.com But if you won’t be visiting McLaren Vale any time soon, don’t fret Gemtree wines are available online and in Dan Murphy’s and BWS.


Tasty recipes to try!

Beef Pho with Australia’s Own Organic Stock Serves 2 • 1 litre Australia’s Own Organic Beef Style Stock • 100g beef illet • 200g rice stick noodles • 1 tablespoon ish sauce (plus extra to taste) • 1 cup bean sprouts • ½ cup coriander leaves, loosely packed • ½ cup Thai basil leaves or regular basil, loosely packed • 4 spring onions (green ends), inely sliced • birdseye chilli, inely sliced • lemon, cut into wedges • 1 tablespoon dried shallots

Pour the ish sauce over the beef and leave to marinate while heating a frying pan or griddle plate. Sear the illet of beef, 2 minutes on each side, over high heat. Rest for 1-2 minutes, then inely slice. In a saucepan, bring the Beef Stock to the boil, then reduce the heat. Keep hot. Heat a separate saucepan of water and bring to the boil. Drop noodles into the boiling water and stir with a chopstick for 20 seconds. Drain and divide among 2 large soup bowls. Place the beef slices on the noodles. Pour over the hot stock. If using, drizzle the extra ish sauce at this point. Add a selection of garnishes - spring onions, herbs, chilli and shallots as desired, with a squeeze of lemon.

natureandhealth.com.au | August-September 2016


australian organic awareness month special

Lotus Buckwheat Pancakes Serves 2 • 1 cup Lotus Organic Buckwheat Flour • 1 teaspoon Lotus Gluten Free Baking Powder • 2 tablespoons Lotus Rapadura Sugar • ½ teaspoon Lotus Fine Sea Salt • 1 egg, beaten • 1 cup milk • 2 tablespoons melted butter Preheat large pan and grease lightly with butter. Mix dry ingredients together and add the egg, milk and butter, beating well after each addition. Pour ¼ cup batter for each pancake onto the hot pan. Cook 1-1½ minutes, turning when edges look cooked and bubbles begin to break on the surface. Continue to cook for 1-1½ minutes or until golden brown. Serve immediately. To serve, top with fresh berries and Lotus Raw Organic Honey.

Rowena Jayne’s Blue Majik Smoothie • 1 heaped teaspoon E3Live Blue Majik powder • 1 cup almond and Brazil nut milk* • 2 frozen bananas, sliced** • 1 vanilla bean (or 1 tablespoon vanilla extract) • 4 dates, pitted • 1 tablespoon coconut oil • pinch sea salt Blend all ingredients together in a high speed blender and serve. * To make almond and Brazil nut milk, place a 1/3 cup mix of almonds and Brazil nuts into a high speed blender with 1 cup of water and blend. Strain through a nut milk bag or strainer. ** For frozen bananas, peel them and place in a zip-lock bag overnight.

Eco Organics Black Bean Spaghetti Serves 4 • 400g Eco Organics Black Bean Spaghetti • 2 cloves organic garlic, chopped • ¼ cup organic coriander • 2 tablespoon Absolute Organic Australian Olive Oil • 265g Absolute Organic Champignons, drained and sliced • kosher salt and pepper to taste Cook the pasta in a large saucepan of boiling water; simmer gently for 6-8 minutes or until cooked through. Drain, cover and keep warm. Heat the oil in a large nonstick frying pan over medium heat. Add the garlic and champignons, stirring, for 2-3 minutes. Add pasta, cook for a further 2-3 minutes, gently folding to coat well. Cook over low heat for 2 minutes Look for the Bud Logo natureandhealth.com.au | August-September 2016

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Pantry essentials

Flavour makers The Australia’s Own Organic product range is certiied by Australian Certiied Organic. By simply spotting the ACO Bud logo you can be ensured of its organic authenticity. All ingredients are sourced and prepared following the strict guidelines, approved by Australian Certiied Organic. Looking for a chicken style stock that is both vegan and gluten free? Australia’s Own Organic Chicken Style Stock is made using only the best natural and certiied organic ingredients to give you that chicken style lavour. As well as being Australian made and GM free. Australia’s Own Organic Chicken Style Stock, RRP $3.79 Searching for that lactose intolerant alternative? Australia’s Own Organic Almond Milk contains the goodness of organic almonds with the beneits of no added cane sugar, no gluten and no lactose. Australia’s Own Organic Almond Milk, RRP $3.79 Why we love them: The Team at Australia’s Own Organic are currently facilitating the development of a farmer fund initiative which will assist in transitioning conventional farms to certiied organic farms. Their aim is to work one-on-one with Australian farmers so all ingredients can be sourced as locally as possible. Find out more at http:// australiasownorganic.com.au/


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Family favourites Borderland Organics is owned and operated by the Dichiera family. Their 100-acre vineyard is located near the city of Mildura in Northwest Victoria. The family have been growing grapes for over 45 years and has experience in a range of fruit products including dried fruit, conventional table grapes and fresh certiied organic grapes since 2007. The family run business controls all aspects of the farming of their property, including pruning, watering and harvesting. This includes hand-picking all the grapes when ripe, as well as packing. Borderland is registered with Fresh Care and certiied by Australian Certiied Organic. Looking for the ACO Bud logo guarantees you are purchasing a product you can trust is truly organic. Super Dooper Berries 200g Why we love them: They are the perfect lunch box snack for both young children and those young at heart. In addition when purchasing Borderland Organics you are supporting local farmers that pride themselves on producing and delivering the freshest quality produce. You can ind out more here: http://www.borderland.com.au

The ‘It’ ingredient d

Pantry staples Truth in labelling and ethical and sustainable sourcing are, and always have been, part of the Lotus philosophy. Packed in Melbourne, Lotus delivers products that are non-GMO and packaged in resealable oxygen barrier bags to maintain freshness. For over 30 years, Lotus has sourced ingredients both locally and globally to bring you healthier alternatives that you can trust. The Lotus range includes over 130 products that are certiied by Australian Certiied Organic. Lotus Organic Traditional Rolled Oats are created when oat groats are steamed and then rolled into lakes. This process stabilises the healthy oils in the oats, so they stay fresh longer and cook faster. A good source of protein and ibre, they have a deliciously creamy texture. Lotus Organic Traditional Rolled Oats RRP: $7.49 750g Net Lotus Organic Buckwheat Flour is a nutritious, rich lour used in gluten-free or everyday baking and cooking. Despite its name, buckwheat is not related to wheat at all; it is actually the seed of a lowering fruit. Certiied organic, gluten-free and nut-free, it is perfect for allergies. With a rich, nutty lavour, it can be used to create glutenfree pancakes, crepes, biscuits or cakes. Lotus Organic Buckwheat Flour RRP: $7.49 500g Net Why we love them: Their distinctive packaging means we can spot them a mile away. Each of Lotus’ products are labelled with a ‘key to good health’, designed to help you navigate through the growing number of claims on packaging and ind products that are right for you and your family. Lotus is “simply what it says it is”. Find out more at http://lotuspantry.com.au/ natureandhealth.com.au | August-September 2016

Renowned for its distinctive blue hue, you may have stumbled upon Blue Majik™ creations while searching for the perfect acai or smoothie bowl or browsing Instagram. It’s deinitely a superfood that needs to be in your pantry and not just because of the strong #e3livetribe taking over social media globally! Blue Majik™ is harvested at Klamath Lake, Oregon, by global leaders in algae manufacturing, E3Live America. Blue Majik™ is made up primarily of phycocyanin, a speciic component of spirulina. Phycocyanin is a powerful antioxidant and is renowned for its anti-inlammatory properties, repairing your body after periods of exercise and stress. It’s also perfect for muscle pain and fatigue and supporting your immune and cardiovascular systems. Blue Majik™ is available in both capsule and powder form, with the latter commonly added to smoothies, juices and a range of desserts. Check out our recipe for a fantastic smoothie recipe in this issue. Blue Majik™ Powder, 50g RRP $160.50, Blue Majik™ 60ct/400mg Capsules, RRP $113.95. Why we love it: Blue Majik™ is a proprietary 100% Certiied Organic extract of spirulina (Arthrospira platensis), a nutrient-dense AquaBotanical™. Its stunning blue pigment is made up primarily of C-Phycocyanin, a powerful antioxidant which has the ability to quench free radicals and is a potent natural COX-2 inhibitor. You can ind out more here http://www.e3live.com.au Use the Promo Code AOAM16 and receive a 10% discount on all online purchases during the month of September 2016 including free delivery.


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Milk – have an-udder glass! Barambah is an Australian, familyowned business that sources its milk from the beautiful Border Rivers region of Queensland.

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arambah has two dairy farms, one located on the picturesque Dumaresq River and the other on the Macintyre Brook. Barambah’s dairy cows spend their days luxuriating on the banks of these two river systems whilst eating 80 percent of their feed from nearby grassy paddocks. The other 20 percent of their feed is from locally sourced organic grain, predominantly grown on Barambah farms. What Barambah cows are fed and how they are treated has a massive impact on the quality of milk produced. Barambah cows are fed a balanced diet with all their required nutrients and are therefore able to produce award-winning, great-tasting milk that is good for you. It’s not just about the stuff you leave out, it’s about the stuff that you put in, too! All farm inputs are purely certiied organic, ranging from grain and pastures to natural medication for the farm animals. This ensures that the milk is of the highest quality and taste. So, what’s the grassy science behind this? The nutritional beneits of organic dairy are well documented. Organic milk has more essential and beneicial omega-3 fatty acids and less omega-6 fatty acids. Excessive amounts of omega-6 and a very high omega-6 to omega-3 ratio, as are found in today’s Western diet,

have been linked to many diseases, including cardiovascular disease, cancer, inlammatory, and autoimmune diseases. Increased levels of omega-3s, on the other hand, have been linked to the suppression of these diseases. Omega-3s are also linked to brain function and development. Cows that consume more grass, like Barambah’s 80 percent grass-fed cows, produce milk with more of the good omega-3s and less of the bad omega6s. When you feed dairy cows more grass, you improve the fatty acid proile of the milk. Cows that are fed a corn-based diet produce milk that’s higher in omega-6 fatty acids. The better balanced the cow’s diet is in terms of protein, energy and ibre, the higher the protein content of their milk is. That is why the protein content of Barambah Organic milk is up to 15 percent higher than conventional brands. Barambah has a range of delicious dairy products, such as a number of soft cheeses, delicious yoghurts, highly sought after purée and sour cream, and high protein smoothies. Barambah has a number of schools throughout South East Queensland who are stocking their products for their students. Barambah loves seeing a shipment of dairy going into proactive schools who are getting ready for the 2017 Smart Choices program.

natureandhealth.com.au | August-September 2016

❃ Did you know? Consuming protein in the irst hour after exercising can help your body recover, so you can get the most from your workout. This protein can best be sourced from dairy products like milk and yoghurt containing whey protein and casein, which help to repair and re-energise muscles. Barambah Organics stocks independent stores like IGAs, delis and high quality fruit and veg stores. Find out more at http://www. barambahorganics. com.au/


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‡ Compare the diference! For Example... Some 200g supermarket brands of Stevia contain more than 95% Erythritol/maltodextrin and other illers: and only provide approx. 100 serves. Whereas the handy pocket-size 15g pack of Nirvana Pure Stevia contains 100% pure Stevia Extract powder and provides 250 serves for only $8.95 (rrp) p).

‡ One tiny (included) measuring spoon (1/35 tsp) of Nirvana Organics® Pure Stevia Extract Powder is the same sweetness as 1 teaspoon of sugar - so a little goes a long way.

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5

ancient grains you need to try now!

Dietitians call them nutritional powerhouses and your friends are raving about these superfoods – we are talking about ancient grains!

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o what exactly are these amazing little powerhouses you keep hearing about? Ancient grains have been grown by different communities all over the world for thousands of years, yet have only ‘recently’ been discovered by the West. They pack a punch of protein and ibre and the best bit - there are many different foods right under your nose that contain their nutritional beneits. Many of them are great wheat alternatives like spelt, khorasan and teff. But what exactly are they and how can we beneit from these new age superfoods and activated grains?

Teff: An Ethiopian staple, teff is a nutritious alternative grain. It contains high amounts of calcium and protein, including eight amino acids that are vital for your body to grow and repair. Teff can also aid in lowering blood pressure and cholesterol. Bonus: those living with gluten intolerance or coeliac disease can rest easy as teff is a gluten-free grain! We recommend: Bill’s Certiied Organic Health Bakery - Power Protein. Spelt: Spelt is high in good carbohydrates and has high levels of protein and dietary ibre, which can assist in lowering cholesterol levels. Spelt also contains high levels of iron, copper, magnesium, vitamin B6 and folic acid. Perfect for those with digestive problems and those with wheat sensitivities. We recommend: Bill’s Certiied Organic Health Bakery – 100% Spelt. Buckwheat: The nutritional beneits of buckwheat are numerous, with studies proving that this grain is beneicial to cardiovascular health, particularly due to it being high in niacin, which helps release energy from food. It can also assist in blood sugar control, helps prevent gallstones and protects against heart disease. We recommend: Bill’s Certiied Organic Health Bakery - Power Protein. Khorasan: This is a wheat grain believed to originate from the Middle East and when compared with common, modern-day wheat, khorasan has higher levels of proteins and minerals, such as zinc, selenium, magnesium, B vitamins, vitamin E, amino acids and essential fatty acids, which are vital nutrients. Khorasan is perfect for those looking for a high-energy food and

is a great alternative for people sensitive to modern wheat. We recommend: Bill’s Certiied Organic Health Bakery – Ancient Grains + Activated Super Seeds. Quinoa: This is a popular gluten-free superfood that is high in ibre and minerals. This ancient grain contains more protein than any other grain, with a good balance of all eight essential amino acids, making it a good choice for vegetarians. Quinoa also has a low-GI, being beneicial for keeping blood sugar levels stable and making it an ideal grain for diabetics. Quinoa is one of the most nutrient-rich grains around, being a good source of iron, B vitamins for energy, calcium and magnesium for healthy nervous system function, and vitamin E, a powerful antioxidant. We recommend: Bill’s Certiied Organic Health Bakery - 7 Seed Multigrain.

❃ Homemade baked beans on Bill’s organic toast • 175g of quality bacon, diced • 2 tablespoons olive oil • 1 loaf Bill’s Organics Power Protein sourdough • 1 cooked chorizo, sliced • 3 cloves garlic, peeled and crushed • 1 brown onion, diced • 1 red chilli, seeds removed and chopped inely • 1 tablespoon sweet, smoky paprika • 2 bay leaves • 3 tablespoons organic maple syrup • 100ml Worcestershire sauce • 700ml crushed tinned tomatoes • 2 cans of cannellini beans, rinsed and drained • cracked pepper

• pinch of salt • 1 egg • chopped parsley to serve Heat olive oil on medium heat in large frying pan. Once hot, add bacon and onion and cook for 5 minutes or until bacon has more colour. Add garlic, chorizo and chilli and cook for another 5 minutes. Add paprika, bay leaves, maple syrup, tinned tomatoes and a good amount of cracked pepper. Stir until mixed through, cover and let simmer for 10 minutes. Reduce heat to low and add cannellini beans, mixing through. As beans are heating, fry egg in a separate small pan. Toast sourdough and place on a plate. Spoon cooked bean mix on top, inishing by placing cooked egg on top. Sprinkle with parsley.

Bill’s Organics is available at Coles, Woolworths, Harris Farm, IGA and all good health food stores. You can ind out more at www.billsorganics.com.au Instagram: @BillsOrganics Facebook: Bills Certiied Organic Health Bakery TOP: Bill’s Certiied Organic Health Bakery Power Protein RRP $7.00.

natureandhealth.com.au | August-September 2016


australian organic awareness month special

brought to you by

Organic for every day Eco-Farms is your one-stop shop for certiied organic products.

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hether it is fresh produce, your favourite spreads, gallons of coconut water or some cheeky crisps – Eco-Farms has you covered. They are the powerhouse behind many of the certiied organic brands you may have spotted on the supermarket shelf, including Absolute Organic and Eco Organics. So why exactly are you craving their produce and how did it all start? In celebration of Australian Organic Awareness Month this September we get down to the nitty-gritty of this popular company.

Who are you? Eco-Farms is a privately owned wholesale distributor of all things organic. Starting out in 1986 as an organic home delivery business with a small range of certiied organic produce, today we are Australia’s leading distributor of certiied organic and natural foods. We have a complete range with over 1100 certiied organic, natural and gluten-free fruit, vegetables and grocery lines that are healthy, nutritious, and tasty. We have a dedicated distribution network across Australia. What do you do? Eco-Farms is made up of three main departments – Fresh Wholesale Produce, Fresh Prepack Produce and Grocery. We are unique in the organic industry as the only one-stop shop in organic wholesale, export and distribution. Customers can enjoy a full range offering of certiied organic wholesale and prepack produce, as well as a comprehensive range of organic and natural grocery lines. Our grocery brands Absolute Organic and Eco Organics are very popular amongst consumers and can be found on shelves across Australia and also throughout the world. Tell us more about your grocery range? Our Absolute Organic grocery range was launched in 2007 with a small range of organic chips. Since then the range has grown to over 200 grocery products and a full range of seasonal fresh organic produce. Eco-Organics is also part of the Eco-Farms family. Our grocery products are sourced from hundreds of quality growers and processors throughout Australia and several accredited international producers and processors with a irm focus on quality and affordable organics. We supply and distribute to independent organic and health food retailers, major supermarkets, independent supermarkets, cafés,

restaurants, caterers, hotels and manufacturers throughout Australia, Asia and New Zealand. So you can ind our Absolute Organic, and Eco-Organics brands throughout Australia and around the world. Why did Eco-Farms become certiied? Eco-Farms became certiied over 20 years ago. Like most certiied organic businesses, we wanted to give our customers reassurance of the organic integrity. Being certiied organic means that from grower to store we are able to guarantee the certiied organic status for all our organic lines. Certiied organic food is free from synthetic pesticides and chemical fertilisers, and does not contain genetically modiied organisms. They are not processed using irradiation, industrial solvents, or chemical food additives, preservatives and synthetic colourings. You can always spot the ACO Bud logo throughout our organic ranges. Where are you located? Eco-Farms have wholesale facilities in Brisbane, Melbourne and Sydney, the latter located in Homebush with a retail outlet that is open to the public. You can simply stop by to shop our ranges or any other great certiied organic brands that we stock. If you’re located elsewhere and can’t shop at our store, you can ind our distributors all over Australia, including Costco, IGA and Foodworks Supermarkets, independent organic and health food stores and selected cafés. You can always check our website www.ecofarms.com.au for the freshest produce and newest news!

natureandhealth.com.au | August-September 2016


Get the goss(ch)ip “Have one chip” – said no one ever! It is a fact that once the chip bag is ripped open, there is no stopping until you can see the bottom.

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ho cares about fat or salt content, when they are so tasty? According to the Roy Morgan Research, in an average seven-day period 41 percent of us snack on potato chips. Despite potato chips being Australia’s preferred snack to crunch on, there is a growing range of alternative chip varieties which are a much more coronary artery-friendly choice. Crispy and salty, yet made from vegetables, beetroot, and sweet potato chips are on the rise. Thomas Chipman, the ‘chipologist’ of some renown, was an adventurer and avid traveller who incorporated his knowledge gained from his many odysseys into the quest to create the perfect

chip. He started with the traditional corn chip and then moved to producing the irst certiied organic and certiied gluten-free potato chip made in Australia. Made the old-fashioned way, Thomas Chipman chips are an entirely natural, organic experience as they are being produced using only the best quality ingredients: certiied organic vegetable oil and no artiicial colours and lavours. Each of Thomas’ products is gluten-free and free from artificial additives, which makes them the perfect snack! Thomas Chipman realised that there is a whole world of noteworthy vegetables just waiting to be transformed into remarkably delicious chips. The deep, ruby red colour of the beetroot chips is unmistakable, but so too is the sublime, rustic flavour of this highly popular chip type. Don’t overlook the humble Sweet Potato Chip! You’ll be genuinely surprised by just how magnificent these chips taste. Thinly sliced, gently cooked in certified organic oil and lightly salted to deliver a subtle sweet but savoury flavour. Both Sweet Potato and Beetroot Chips are great to add to soups or salads for some additional crunch and taste. According to the Roy Morgan Research, two of every five Australians aged 14+ say they ‘tend to snack throughout the day’. So why not make it count? Thomas Chipman chips are truly certified organic. While there may be some debate around the nutritional benefits of organic versus conventional products, there is absolutely no denying the fact that with Thomas Chipman you’re not eating vegetables that have been treated with any chemical pesticides or fungicides. Traces of these chemical nasties are found in conventional vegetable crops, but not in certified organic produce. Being Australian Certified Organic is an added level of security for consumers – it reassures them that they are getting what they paid for: an entirely organic experience. At Thomas Chipman, chips are crafted with as little adulteration as possible. Only fresh, organic produce is washed, cut and dropped straight into the oil – jacket still on – and cooked until it’s ready to be adorned with a little sea salt. However, not every vegetable is suitable for ‘chipping’ – vegetables with a high water content are entirely unsuitable, which is why Thomas Chipman’s recipes are tried and tested for best results and taste! There is no stopping in the chase for the tastiest chip. The team at Thomas Chipman have recently uncovered some old journal notes of Thomas’ that have put them on a very interesting path, leading through the Orient and all its exciting spices and flavour combinations. Find out more at http://www.chipman.com.au/.

natureandhealth.com.au | August-September 2016


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